general warm up (10 minutes)

sandbag shouldering x 10/10 reps

Bulgarian bag 360’s x 15/15 reps

rotation walking lunges x 50 feet

Sanddune jumps x 12 reps

specific warm up (5 minutes)

Zercher sandbag squats set up and light practice

strength (20 minutes)

Zercher sandbag squats x 20/15/10/5 reps

conditioning/accessory work (2 rounds)

grave digger rear lunges x 10/10 reps

kettlebell rack walk x 100 feet

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