general warm up (10 minutes)
Sanddune hand walks x 50 reps
Sanddune push ups x 20 reps
Grinder Kord recline rows x 20 reps
resistance band pull a parts x 50 reps
specific warm up (5 minutes)
board press set up and light practice
strength (3 rounds)
board press x 3 reps at each board stack height + 3 reps with no boards
conditioning/accessory work (2 rounds)
close grip floor press x 10 reps
recline bar rows x 10 reps
diamond push ups x 10 reps
