general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resistance band inverted pull a parts x 50 reps
partner medicine ball throws x 40 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
sledge hammer strikes x 20 reps
strict pull ups x 10 reps
