general warm up (10 minutes)
Sanddune power steps x 100 reps
Sanddune push ups x 15 reps
tuck jumps x 15 reps
medicine ball chest passes x 15 reps
specific warm up (5 minutes
set up and light practice
strength (20 minutes)
sled push x 50 feet + farmers walk x 50 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Adex club tappers x 5/5 reps
1 hand famers walk x 100 feet
