general warm up (10 minutes)

kettlebell figure 8’s to hold x 40 reps

recline rope climb x 5

split squat jumps x 20 reps

pause super mans x 15 reps

specific warm up (5 minutes)

Dumbbell complex set up and light practice

strength (2 rounds)

Dumbbell complex (use two heavy dumbbells for each exercise)

one round = 10 reps each of cleans/rows/deadlifts

conditioning/accessory work (no time limit)

crab walk medicine ball soccer x 10 points

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