general warm up (10 minutes)

Adex club alternating 1 hand front swings x 40 reps

Adex club 1 hand side clean & lateral pull over x 10/10 reps

resistance band  vertical pull a parts x 50 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/6/5/4/3/2/1 reps

conditioning/accessory work (2 rounds)

dumbbell push press x 10/10 reps

elevated push ups x 20 reps

dumbbell pull overs x 10 reps

 

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