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
