general warm up (10 minutes)

double Adex club front swings x 50 reps

sandbag shouldering x 10/10 reps

Adex club 2 hand mills x 20 reps

specific warmup (5 minutes)

Zercher sandbag cleans set up and light practice

strength (4 supersets)

Zercher sandbag cleans x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

AirDyne bike x 15 calories

double dumbbell cleans x 10 reps

 

 

 

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