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