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