general warm up (10 minutes)

mountain climbers x 100 reps

tuck jumps x 10 reps

resistance band archer pulls x 20/20 reps

Adex club long cycle swipes x 20 reps

specific warm up (5 minutes)

high/low sled sprint set up and light practice

strength (20 minutes)

high/low sled sprint x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

kettlebell V presses x 10 reps

seated Adex club diagonal pull overs x 15/15 reps


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