general warmup (15 minutes)

windshield wiper split squats x 12/12 reps

barbarian knee walkups x 15 reps

BTN stretch x 90 seconds x 1/1

cross body swings x 15/15 reps

battering rams 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 (3 rounds)

uppercut front lunges x 12/12 reps

paddling x 15/15 reps