general warm up (10 minutes)

kettlebell suitcase swings x 30 reps

Adex club front clean & squat x 20 reps

recline rope climbs x 3

isometric close grip pull x max effort x 1/1/1

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (20 minutes)

sled push x 50 feet followed immediately by farmers walk x 50 feet

x 1/1/1/1

conditioning/accessory work (3 rounds)

Adex club crucifix  squats x 10 reps

dumbbell pull overs x 10 reps

 

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