general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
Adex club 2 hand side swings x 40 reps
side shuffles x 200 feet
resistance band baseball swings x 20/20 reps
specific warmup (5 minutes)
lateral sled pulls set up and practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
1 hand farmers walks x 100 feet
Adex club windmills x 5/5 reps
side planks x max. time each side
