general warm up (10 minutes)

inch worms x 50 feet

misery crawls x 50 feet

dumbbell push press x 10/10 reps

Battling Ropes roll overs x 25 reps
specific warm up (5 minutes)

forward sled pulls set up and light practice

strength (20 minutes)

forward sled pulls x 100 feet x 4 rounds

conditioning/accessory work (3 rounds)

resistance band hamstring curls x 20 reps

side planks x max. time each side

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