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