general warm up (10 minutes)

push ups x 20 reps

medicine ball chest passes x 10 reps

Adex mace barbarian split squats x 10/10 reps

resistance band archer pulls x 25/25 reps

specific warm up (10 minutes)

sled push/famers walk set up and light practice

strength (20 minutes)

sled push x 50 feet + farmers walk x 50 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

one hand farmers walk x 200 feet

weighted sit ups x 10 reps

seated resistance band rows x 10 reps

 

 

 

 

 

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