general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club front clean/squat/pull over x 20 reps

resistance band archer pulls x 30/30 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

dumbbell pull overs x 10 reps

kettlebell goblet squats x 10 reps

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