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
