general warm up (10 minutes)
double club walking front swings x 100 feet
barbarian pull overs 25 reps
crucifix squats x 10 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 6/6-6/6-6/6-6/6-6/6 reps
conditioning/accessory work (2 rounds)
kneeling double club chest press front raises x 10 reps
pause** 2 hand side cleans x 20 reps
**pause 2 seconds at the top of each rep