general warm up (10 minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

long cycles x 30 reps

specific warm up (5 minutes)

sliders set up and light reps

strength (20 minutes)

sliders x 10/10-10/10-10/10 reps

conditioning/accessory work (1 round)

diagonal pull overs x 10/10 reps

heavy 2 hand pause side cleans x 20 reps

dead stop side swings x 10/10 reps