general warm up (10 minutes)
Adex club 1 hand front cleans x 15/15 reps
Adex mace paddling x 20/20 reps
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
kettlebell rack squats** set up and practice
** Do not interlock fingers
strength (20 minutes)
kettlebell rack squats x 12-10-8-6-4-2 reps
conditioning/accessory work (2 rounds)
dips x 10 reps
weighted sit ups x 10 reps
