general warm up (10 minutes)
resistance band baseball swings x 20/20 reps
Adex club 2 hand side swings x 40 reps
windshield wipers x 20 reps
tin mans x 100 feet
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
heavy sled push x 50 feet x 1-1-1-1-1
conditioning/accessory work (2 rounds)
dumbbell rows x 7/7 reps
hanging knee raises x 10 reps
weighted step ups x 20 reps
