general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance band pause face pulls x 20 reps

Adex club Gama casts x 30 reps

specific warmup (5 minutes)

bodyweight supersets set up and  practice

strength (4 supersets)

one superset=recline bar rows x 7 reps + dips x 7 reps

conditioning/accessory work (3 rounds)

1 hand farmers walk x 100 feet

Sanddune push ups x 10 reps

 

 

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