general warmup (15 minutes)

windshield wiper squats x 15 reps

crossbody swings x 12/12 reps

Arc bull whips x 10/10 reps

barbarian walking lunges x 100 feet

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 reps x 3 sets

conditioning/accessory work (3 rounds)

300’s x 20 reps

horizontal mace strikes x 10/10 reps