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

 

 

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