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