general warm up (10 minutes)
2 hand front swings x 30 reps
2 hand side swings x 30 reps
barbarian pull overs x 25 reps
specific warm up (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 (3 rounds)
seated (on the floor) lateral pull overs x 10/10 reps
dead stop side swings x 10/10 reps
