general warm up (10 minutes)
resistance band diagonal pull a parts x 50 reps
rear bear crawls x 100 feet
hanging knee raises x 15 reps
Adex arc 2 hand mills x 30 reps
specific warm up (5 minutes)
sled push set up and short practice carries
strength (20 minutes)
sled push x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
dumbbell pull overs x 10 reps
