general warmup (15 minutes)
mace paddling x 25/25 reps
2 hand standing figure 8’s x 30 reps
double club front raise lunges x 100 feet
BTN stretch x 60 seconds x 1/1
cross body swings x 12/12 reps
specific warmup (5 minutes)
slider squats set up and light practice
strength (20 minutes)
slider squats x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
bull whips x 10/10 reps
2 hand side swings x 30 reps