general warmup (15 minutes)

Americanas x 40 reps

inside mills x 20/20 reps

double club front raise lunges x 12/12 reps

BTN stretch x 90 seconds x 1/1

specific warmup (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 8 reps x 4 sets

conditioning/accessory work (1 round)

shielded front pullovers x 21 reps

uppercut press x 10/10 reps

parry casts x 10/10 reps