general warm up (10 minutes)

weight plate orbits x 20 reps

resistance band pull a parts x 100 reps

Adex club pull overs x 20 reps

Zercher sandbag squats x 20 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2/2/2/2/2/2 reps

conditioning/accessory work (3 rounds)

1 round = Sanddune sprint x 10 seconds + Sanddune push ups x 10 reps x 3

 

 

 

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