general warmup (15 minutes)

figure 8’s to hold x 30 reps

standing Russian flys x 5 reps

BTN stretch x 90 seconds x 1/1

1 hand 360’s x 15/15 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 5 sets

conditioning/accessory work (1 round)

uppercut presses 10/10 reps

steel club archer pulls x 15/15 reps