general warm up (10 minutes)
forward helicopters x 10/10 reps
rear helicopters x 10/10 reps
2 hand standing figure 8’s x 30 reps
barbarian lateral lunges x 20 reps
specific warmup (5 minutes)
sliders set up and light practice
strength (20 minutes)
sliders x 10/10-10/10-10/10 reps
conditioning/accessory work (2 rounds)
1/2 kneeling lateral pull overs x 10/10 reps
Ahrens press x 10 reps