general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
kettlebell suitcase swings x 30 reps
Adex arc 2 hand mills x 20 reps
neutral grip isometric pull x max. effort x 1/1/1
specific warm up (5 minutes)
farmers walks set up and light practice
strength (20 minutes)
farmers walks x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
sandbag BTN good mornings x 15 reps
weighted side bends x 20 reps
