general warm up (10 minutes)

see saw press x 12 reps

barbarian pull overs x 24 reps

1 hand halos x 15/15 reps

BTN stretch x 60 seconds x 1/1

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

360’s x 30 reps

outside mills x 15/15 reps

angled isometric hold x 1/1