general warm up (10 minutes)

Sanddune power walks x 100 reps

resistance band pull a parts x 100 reps

disclocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

recline bar rows x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light reps

pull ups set up and light reps

back squats/pull up tests (based on each person’s training journal)

 

Note–No conditioning or accessory work

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