general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
dive bomber push ups x 15 reps
double dumbbell push press x 10 reps
one-legged hops x 100 feet
specific warm up (5 minutes)
hand over hand sled pulls set up and light practice
strength (20 minutes)
hand over hand sled pulls x 100 feet x 1-1-1-1
conditioning/accessory work (2 rounds)
Grinder Kord flys x 15 reps
dumbbell pull overs x 15 reps
