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




Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.