general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

mountain climbers x 75 reps

Adex club side cleans x 50 reps

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

front squats set up and light reps

strength (20 minutes)

front squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

sandbag BTN good mornings x 15 reps

 

 

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