general warmup (15 minutes)

2 hand walking front swings x 100 feet

barbarian split squats x 10/10 reps

double club lateral press & side raise x 12 reps

uppercut front lunges x 10/10 reps

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 10/10 reps x 5 sets

conditioning/accessory work (2 rounds)

outside mills x 20/20 reps

shielded front pullovers x 21 reps

isometric crucifix hold x 60 seconds