general warm up (10 minutes)
Americanas x 50 reps
resistance band archer pulls x 25/25 reps
adex club long cycles x 20 reps
Sanddune jumps x 10 reps
specific warmup (5 minutes)
rear sled rows set up and practice
strength (20 minutes)
rear sled rows x 100 feet x 1/1/1/1/1
conditioning/accessory work (3 rounds)
heavy Adex club tappers x 5/5 reps
chain dips x 10 reps
