general warm up (10 minutes)

sanddune squats x 15 reps

alternating kettlebell swings x 30 reps

Adex club inside mills x 15/15 reps

Adex club 1 hand snatch x 10/10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

weighted dips x 5 reps

dumbbell pull overs x 10 reps

 

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