general warm up (10 minutes)

Battling Ropes x 100 waves

Sanddune power steps x 100 reps

Adex club side cleans & lateral pull overs x 15/15 reps

specific warm up (5 minutes)

sled push set up and light work

strength (20 minutes)

Sled push x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds )

dumbbell calf raises x 20 reps

weighted push ups x 10 reps

sledge hammer strikes x 20 reps

 

 

 

 

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