general warm up (10 minutes)

Sanddune fist push ups x 20 reps

Adex club shield casts x 30 reps

jumping jacks x 40 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

farmers walks set up and light practice

strength (20 minutes)

farmers walks x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

seated isometric pull x maximum time (use a  heavy resistance band)

chain curls x 10 reps

French press x 10 reps

 

 

 

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