general warm up (10 minutes)

Americanas x 50 reps

resistance band archer pulls x 30/30 reps

rotation push ups x 20 reps

hollow rocks x 15 reps

specific warm up (5 minutes)

Power Wheel hand walks set up and short practice

strength (20 minutes)

Power Wheel hand walks x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

Russian kettlebell helicopters x 20 reps

Russian kettlebell flys x 5/5 reps

 

 

 

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