general warm up (10 minutes)
double club side swings x 30 reps
lateral pull overs x 15/15 reps
1 hand halos x 15/15 reps
BTN stretch x 60 seconds x 1-1-1-1
specific warm up (5 minutes)
sliders set up and light practice
strength (20 minutes)
sliders x 7/7-7/7-7/7-/7/7 reps
conditioning/accessory work (2 rounds)
2 hand mills x 30 reps
uppercut lunges x 10/10 reps
angled isometric mace hold x max. time x 1/1