general warm up (10 minutes)

Americanas x 50 reps

Sanddune hand walks (fingertips) x 50 reps

Adex mace barbarian walking lunges x 100 feet

Adex club halos x 15/15 reps

specific warm up (5 minutes)

weighted push ups, dips, & pull ups set up and light practice

strength (4 rounds)

weighted push ups, dips, & pull ups x 5 reps each

conditioning/accessory work (2 rounds)

kettlebell pull overs with isometric leg lift x 15 reps

Bulgarian split squats x 10/10 reps

 

 

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