general warmup (15 minutes)
star complex x 2
inside outside mills x 15/15 reps
BTN stretch x 60 seconds x 1/1
1/2 kneeling alternating flys x 20 reps
specific warmup (5 minutes)
slider squats set up and light practice
strength (20 minutes)
slider squats x 10 reps x 4 sets
conditioning/accessory work (1 round)
lateral lunge 360’s x 20 reps
Donnie G’s x 15/15 reps
Russian plank flys x 3/3 reps