general warmup (15 minutes)

supine helicopters x 20/20 reps

mace floor press x 20 reps

barbarian knee walkups x 20 reps

mace launch & catch x 15/15 reps

specific warmup (5 minutes)

slider squats set up and light practice

strength (20 minutes)

slider squats x 10 reps x 4 sets

conditioning/accessory work (1 round)

kneeling Russian front raises x 10 reps

Arc bullwhips x 12/12 reps

barbarian lateral walking lunges x 100 feet