general warm up (10 minutes)
clock push ups x twice around the clock
Americanas x 50 reps
sandbag shouldering x 15/15 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
triple tire flip/rear drag set up and light practice
strength (20 minutes)
triple tire flip/rear drag x 1/1/1/1/1
conditioning/accessory work (2 rounds)
lateral sledge hammer strikes x 10/10 reps
Adex club barbarian pull overs x 20 reps
