general warmup (15 minutes)
1 hand Americanas x 20/20 reps
inside mills x20/20 reps
1/2 kneeling 1 hand snatches x 10/10 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
sliders set up and light practice
strength (20 minutes)
sliders x 15/15-12/12-10/10 reps
conditioning/accessory work (1 round)
cross body swings x 12/12 reps
bullwhips x 12/12 reps