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