general warm up (10 minutes)

Adex club front swings x 40 reps

Splank (sliders) inch worms x 50 feet

rotation push ups x 20 reps

tin mans x 100 feet

specific warm up (5 minutes)

resistance band kettlebell high pulls set up and light practice

strength (20 minutes)

resistance band kettlebell high pulls x 18/15/12/9/6/3 reps

conditioning/accessory work (2 rounds)

Bulgarian split squats x 10/10 reps

kettlebell pull overs with isometric leg lift x 15 reps

Neuro-Grip push ups x max.

 

 

 

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