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