general warm up (10 minutes)

clock push ups x twice around the clock

resistance band archer pulls x 25/25 reps

Adex club long cycle swipes x 30 reps

Burgener drills

specific warm up (5 minutes)

dip cleans set up and light practice

strength (20 minutes)

dip cleans x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Sanddune jumps x 15 reps

kettlebell swings x 30 reps

 

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