general warm up (10 minutes)

rear bear crawls x 100 feet

push ups x 25 reps

Adex club long cycle swipes x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bandido  deadlifts set up and light practice

strength (20 minutes)

bandido  deadlifts x 2/2/2//2/2/2 reps

conditioning/accessory work (3 rounds)

Sanddune split squats x 10/10 reps

weighted  calf raises x 20 reps

 

 

 

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