general warm up (10 minutes)

mountain climbers x 75 reps

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 20 reps

Sanddune jumps x 12 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (5 rounds)

heavy farmers walk x 50 feet

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag good mornings x 12 reps

recline bar rows x 15 reps

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