general warmup (15 minutes)

dead-stop 2 hand side swings x 15/15 reps

1/2 kneeling alternating flys x 20 reps

kneeling shielded front pullovers x 21 reps

BTN stretch x 60 seconds x 1/1/1/1

specific warmup (5 minutes)

slider squats set up and light practice set up

strength (20 minutes)

slider squats x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

uppercut press x 12/12 reps

battering rams x 12/12 reps