general warm up (10 minutes)

walking overhead plate carry x 200 feet

resistance band baseball swings x 20/20 reps

resistance band pause face pulls x 20 reps

specific warm up (5 minutes)

dumbbell complex set up and light practice

strength (3 rounds)

one of the dumbbell complex = rows x 10 reps/cleans x 10 reps/push press x 10 reps

note–use two dumbbells on each exercise (substitute kettlebells as needed)

conditioning/accessory work (2 rounds)

Adex club star complex x 1

heavy Adex club tappers x 5/5 reps

 

 

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