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

 

 

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