general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace grave diggers x 15/15 reps

recline rope climbs x 5

Adex club mills x 30 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

kettlebell pull overs with isometric leg lift x 10 reps

elevated push ups x 15 reps

weighted step ups x 20 reps

 

 

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