general warm up (10 minutes)

rotation push ups x 20 reps

Power Wheel roll outs x 10  reps

Adex club 2 hand front cleans x 20 reps

specific warmup (5 minutes)

high/low sled sprint set up and light practice

strength (4 supersets)

high/low sled sprints x 100 feet 1/1/1/1/1

conditioning/accessory work (2 rounds)

double Adex club side cleans x 30 reps

Adex club long cycle lunges x 20 reps

 

 

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