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