general warm up (10 minutes)

push ups x 25 reps

recline rope climbs x 5

leg lifts x 25

Adex mace 360’s x 30 reps

mountain climbers x 50 reps

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 1/1/1/1/1

conditioning/accessory work (2 rounds)

barbell shrugs x 20 reps

weighted calf raises x 20 reps

weighted sit ups x 10 reps

 

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