general warm up (10 minutes)

Adex club front clean & pull over x 20 reps

Adex club side cleans x 40 reps

tin mans x 10  feet

rear bear crawls x 100 feet

specific warm up (5 minutes)

High/Low sled push set up and light practice

strength (20 minutes)

High/Low sled push x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

kettlebell V press x 15 reps

sandbag good mornings x 15 reps

heavy swings x 15 reps (minimum of 70 lb for gals and 100 lb for guys)

Note-scale as needed for safety


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