general warm up (10 minutes)
clock push ups x twice around the clock
AbMat sit ups x 20 reps
Adex mace 360’s x 30 reps
mountain climbers x 75 reps
windshield wipers x 20 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
sandbag shouldering/keg squat set up and light practice
strength (20 minutes)
3 rounds–
sandbag shouldering x 10/10
bear hug keg squats x 10 reps
conditioning/accessory work (2 rounds)
keg push press x 5 reps
sandbag Zercher cleans x 10 reps
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