general warm up (10 minutes)
alternating 1 hand front swings x 40 reps
barbarian squats x 20 reps
2 hand halos x30 reps
sliders specific warm up (5 minutes)
strength (20 minutes)
sliders x 8/8-8/8-8/8-8/8 reps
conditioning/accessory work (2 rounds)
double club front cleans x 15 reps
paddling x 20/20 reps