general warm up (10 minutes)
bear crawls x 100 feet
Sanddune push ups x 20 reps
Sanddune squats x 10 reps
resistance band archer pulls x 25/25 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes )
push press x 10 reps, followed by 4 rest pause sets**
**note–one rest pause set= max. number of reps + 20 seconds rest
conditioning/accessory work (2 rounds)
Adex club Ahrens press x 10 reps
Iron Boot squats & alternating knee raises x 20 reps
