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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

 

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