general warm up (10 minutes)

Zercher sandbag cleans  x 10 reps

rear bear crawls x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

kettlebell rack squats set up and light practice

strength (20 minutes)

kettlebell rack squats x 15-12-9 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

dumbbell rows x 5/5 reps

 

 

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