general warm up (10 minutes)
Adex club 2 hand front swings x 30 reps
Adex club 2 hand side swings x 30 reps
resistance band pull a parts x 100 reps
Sanddune jumps x 15 reps
specific warmup (5 minutes)
Viper press up and light practice
strength (20 minutes)
Viper press x 4/4/4/4/4/4 reps
Note: Use P.A.P right before last set
conditioning/accessory work (2 rounds)
heavy Adex club tappers x 4/4 reps
stone carry x 100 feet
The Cave 