standing figure 8’s x 20/20 reps
1 hand halos x 12/12 reps
barbarian lateral lunges x 20 reps
specific warmup (5 minutes)
sliders set up and light practice
strength (20 minutes)
sliders x 7/7-7/7-7/7-7/7 reps
conditioning/accessory work (2 rounds)
1/2 kneeling lateral pull overs x 10/10 reps
arc helicopters x 20 reps
sliders x 7/7-7/7-7/7-7/7 reps
conditioning/accessory work (2 rounds)
1/2 kneeling lateral pull overs x 10/10 reps
arc helicopters x 20 reps