general warm up (10 minutes)
barbarian split squats x 10/10 reps
2 hand standing figure 8’s x 30 reps
2 hand halos x 20 reps
specific warm up (5 minutes)
sliders up and light practice
strength (20 minutes)
sliders x 10/10-10/10-10/10 reps
conditioning/accessory work (2 round)
1/2 kneeling lateral pull overs x 10/10 reps
seated 360’s x 30 reps