general warm up (10 minutes)

drumming x 40 reps

double snatches x 15 reps

Americanas x 40 reps

1 hand Arc halos x 10/10 reps

specific warm up 5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 8/8-8/8-8/8-8/8 reps

conditioning/accessory work (2 rounds)

2 hand mills x 25 reps

windshield squats x 15 reps

double club pause front cleans x 10 reps