general warm up (10 minutes)

Sanddune power steps x 100 reps

Adex club front swings x 50 reps

Zercher sandbag squats x 25 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

sled push x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Adex mace 360’s x 30 reps

recline rope climbs x 5

 

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