general warm up (10 minutes)

2 hand front swings x 50 reps

2 hand side cleans x 40 reps

barbarian split squats x 10/10 reps

specific warm up (5 minutes)

sliders set up and light practice

strength (20 minutes)

sliders x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

outside mills x 20/20 reps

seated (Note: on the floor) double club front pull overs x 15 reps

1/2 kneeling 1 hand halos x 10/10 reps