general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

chimp walks x 100 feet

medicine ball  isometric crush hold x 1/11/

specific warm up (5 minutes)

keg complex = bear hug squats x 5 reps +shouldering x 5/5 reps + power presses x 5 reps

strength (20 minutes)

keg complex x 3 rounds

conditioning/accessory work (2rounds)

Adex club 1/2 kneeling lateral pull overs x 10/10 reps

Adex arc seated 360’s x 30 reps

 

 

 

 

 

 

 

 

 

 

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