general warm up (10 minutes)
mountain climbers x 100 reps
Adex club side swings x 50 reps
resistance band vertical pull a parts x 50 reps
dislocates x 10 reps
Zercher sand bag squats x 15 reps
specific warm up (5 minutes
front squats set up and light practice
strength (20 minutes)
front squats x 5/5/5/5/5 reps
Note: Use P.A.P right before last set
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 10 reps
Adex mace 10-to-2 x 15 reps
