general warmup (15 minutes)

Americanas x 30 reps

inside mills x 15/15 reps

Russian front raises x 10 reps

BTN stretch x 90 seconds x 1/1

uppercut press x 12/12 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 15 reps x 6 sets

conditioning/accessory work (1 round)

windshield wiper lateral lunges x 20 reps

star complex x 1