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

 

 

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