general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 20 reps

Sanddune push ups x 10 reps

keg power press x 5 reps

specific warm up (5 minutes)

triple tire flip & rear drag set up and light practice

strength (20 minutes)

triple tire flip & rear drag x 1-1-1-1-1 

conditioning/accessory work (2 rounds)

heavy swings x 10 reps  (100lb minimum)

double palm strikes on heavy bag x 10 reps

 

 

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