general warm up (10 minutes)
mountain climbers x 100 reps
Zercher sandbag squats x 15 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (5 rounds)
heavy sled push x 50 feet
conditioning/accessory work (3 rounds)
thick bar Pendlay rows x 5 reps
band-resisted squats x 10 reps
