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
