general warmup (15 minutes)
star complex x 2
lunging side cleans x 20 reps
seated Ahrens press x 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 4/4 reps x 4 sets
conditioning/accessory work (1 round)
outside mills x 20/20 reps
Gama casts x 15/15 reps