general warm (10 minutes)
alternating kettlebell swings x 30 reps
bear crawls x 100 feet
traveling broad jumps x 100 feet
seated resistance band pause rows x 15 reps
specific warm up (5 minutes)
triple tire flip & rear pull set up and practice
strength (20 minutes)
triple tire flip & rear pull** x 1/1/1/1
**(note–pull back to starting point)
conditioning/accessory work (2 rounds)
keg power press x 5 reps
recline bar rows x 15 reps
