general warm up (10 minutes)

alternating leg lifts x 30 reps

sandbag Zercher cleans x 10 reps

barbarian walking lunges x 100 feet

side straddles x 200 feet

specific warm up (5 minutes)

sled push set up and light practice

strength (3 rounds)

sled push x 150 feet

conditioning/accessory work (2 rounds)

weighted push ups x 8 reps

recline bar rows x 12 reps

sandbag good mornings x 16 reps

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