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
