general warm up (10 minutes)
mountain climbers x 100 reps
tin mans x 100 feet
resistance band suitcase deadlifts x 20 reps
resistance band archer pulls x 20/20 reps
specific warm up (5 minutes)
lateral loading** set up and light practice
strength (20 minutes)
lateral loading** x 10/10-8/8-6/6-4/4 reps
**Use a keg, stone, or heavy sand bag as needed
conditioning/accessory work (3 rounds)
Adex club side clean/lateral pull over x 10/10 reps
Zercher sandbag cleans x 10 reps
