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