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



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