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