general warm up (10 minutes)

Adex club inside mills x 20/20 reps

kettlebell figure 8’s x 50 reps

clock push ups x twice around the clock

windshield wipers x 20 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (3 rounds)

one round=Zercher cleans x 10 reps + BTN squat/push press x 10 reps

conditioning/accessory work (2 rounds)

one round = Sanddune sprint x 10 seconds + Sanddune push ups x 10  x 3


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