general warm up (10 minutes)

Battling Ropes x 100 double waves

double dumbbell cleans x 10 reps

resistance band diagonal pull a parts x 25/25 reps

one-legged hops x 100 feet

specific warm up (5 minutes)

chain rack pulls set up and light practice (note:  pulled from below the knees)

strength (20 minutes)

chain rack pulls x 2 reps x 6 sets

conditioning/accessory work (1 round)

dumbbell rows x 10/10 reps

Zercher sandbag squats x 12 reps

stone carry x 100 feet

 

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