general warm up (10 minutes)

bear crawls x 100 feet

Adex mace barbarian split squats x 10/10 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

resistance band archer pulls x 25/25 reps

specific warm up (5 minutes)

dip/strict pull up superset practice

strength (5 supersets)

one superset = dips x 7 reps + strict pull ups x 5 reps

conditioning/accessory work (3 rounds)

Sanddune sprints x 30 seconds

Sanddune push ups (on fists) x 10 reps





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