general warmup (15 minutes)

paddling x 20/20 reps

barbarian front walking lunges x 100 feet

lateral mace press x 7/7 reps

crossbody swings x 12/12 reps

BTN stretch x 60 seconds x 1/1

specific warmup (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 8/8 reps x 5 sets

conditioning/accessory work (2 rounds)

kneeling diagonal 1 hand pull overs x 10/10 reps

seated (on the floor) double club front pull overs x 15 reps

1/2 kneeling double club chest presses x 12 reps