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