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