general warm up (10 minutes)

Americanas x 35 reps

Adex club inside mills x 15/15 reps

Adex club barbarian pull overs x 25 reps

tin mans x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 4/4/4/4/4 reps

conditioning (3 rounds)

kettlebell goblet squats x 10 reps

resistance band face pulls x 15 reps, followed immediately by

bent over lateral dumbbell raises x 15 reps

 

 

 

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