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