general warmup (15 minutes)

star complex x 2

2 hand pause side cleans x  15/15 reps

barbarian split squats x 12/12 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 12/12+10/10+8/8+6/6+4/4+2/2 reps

conditioning/accessory work (1 round)

lateral lunge 360’s x 20 reps

centerline press x 8 reps