general warm up (10 minutes)
double Adex club front swings x 50 reps
kettlebell figure 8’s x 50 reps
tin mans x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 10-8-6-4-2 reps
conditioning/accessory work (2 rounds)
Zercher isometric sandbag hold x maximum time
Grinder Kord reverse flys x 15 reps
