general warm up (10 minutes)

Americanas x 30/30 reps

Adex mace gravediggers x 15/15 reps

resistance band archer pulls x 30/30 reps

walking lunges x 100 feet

side shuffles x 200 feet

specific warm up (5 minutes)

lateral sled pulls set up and light practice
strength (20 minutes)

lateral sled pulls x 100 feet  x 1/1/1/1

conditioning/accessory work (2 rounds)

dumbbell pull overs  x 10 reps

straight arm push downs x 15 reps

Bulgarian split squats x 10/10 reps

 

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