general warm up (10 minutes)

rear bear crawls x 100 feet

Bulgarian bag wood choppers x 15/15 reps

Bulgarian bag snatches x 10 reps

resistance band “palms up” pull a parts x 50 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 12-10-8-6-4 reps

conditioning/accessory work (2 rounds)

recline rope climbs x 5

Sanddune push ups x 10 reps

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