general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

Adex club Gama casts x 20 reps

specific warm up (5 minutes)

board press set up and light practice

strength (3 rounds)

board press x 3 reps at each weight stack height

conditioning/accessory work (2 rounds)

thick bar Pendlay rows x 7 reps

Sanddune push ups x 15 reps

wide grip recline bar rows x 7 reps

 

 

 

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