general warm up (10 minutes)
Sanddune hand walks (fist) x 50 reps
Battling Ropes x 100 waves
kettlebell figure 8’s x 50 reps
kettlebell suitcase swings x 25 reps
Adex mace barbarian walking lunges x 100 feet
specific warm up (5 minutes)
chain bench press set up and light reps
strength (20 minutes)
chain bench press x 8/8/8/8 reps
conditioning/accessory work (3 rounds )
Pendlay rows x 5 reps
dumbbell pull overs x 10 reps
