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