general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell figure 8’s x 30 reps
dumbbell push press x 10/10 reps
band resisted squats x 15 reps
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (20 minutes)
rear sled pulls x 100 feet 1/1/1/1
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
weighted step ups x 20 reps
