general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band archer pulls x 25/25 reps
recline bar rows x 15 reps
Adex mace barbarian split squats x 10/10 reps
specific warmup (5 minutes)
farmers walks set up and practice
strength (20 minutes)
farmers walks x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
weighted side bends x 20 reps
resistance band good mornings x 20 reps
pinch grip isometric plate holds x maximum time
