general warmup (10 minutes)
rotation push ups x 20 reps
seated resistance band rows x 15 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
specific warm up (5 minutes)
meadows rows set up and practice
strength (4 rounds)
meadows rows x 8/8-8/8-8/8-8/8 reps
conditioning/accessory work (2 rounds)
Sanddune plyo push ups x 10 reps
Woodall curls x 10/10 reps
dumbbell pull overs x 10 reps
The Cave 