general warmup (15 minutes)
club star complex x 1
barbarian split lunges x 10/10 reps
paddling x 20/20 reps
BTN stretch x 90 seconds x 1/1
specific warmup (5 minutes)
sliders set up and light practice
strength (20 minutes)
sliders x 12/12 reps x 4 sets
conditi0ning/accessory work (2 rounds)
seated 360’s x 30 reps
long cycles x 30 reps