general warmup (15 minutes)

walking 2 hand front swings x 40 reps

2 hand side swings x 40 reps

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

kneeling 2 hand halos x 15/15 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 8/8 reps x 4 sets

conditioning/accessory work (2 rounds)

Donnie G’s x 20 reps

1/2 kneeling Ahrens x 12 reps