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