general warm up (10 minutes)
2 hand front swings x 30 reps
2 hand side swings x 30 reps
barbarian pull overs x 20 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
sliders set up and light practice
strength (20 minutes)
sliders x 10/10-10/10-10/10-10/10 reps
conditioning/accessory work (2 rounds)
seated lateral pull overs x 10/10 reps
1/2 kneeling 2 hand halos x 30 reps