general warm up (10 minutes)

double Adex club front swings x 50 reps

Sanddune power steps x 100 reps

resistance band pull a parts x 100 reps

rear walking lunges x 100 feet

specific warmup (5 minutes)

farmers walk set up and practice

strength (20 minutes)

farmers walk x 200 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

weighted sit ups x 10 reps

C-of-C gripper x max. reps each hand

 

 

 

 

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