General warm up (10 minutes)

kettlebell figures 8’s x 30 reps

mountain climbers x 100 reps

resistance band suitcase deadlifts x 20 reps

clock push ups x twice around the clock

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds  )

Adex club standing 2 hand figure 8’s x 20 reps

Adex club Ahrens press x 10 reps

weighted sit ups x 10 reps

 

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