general warm up (10 minutes)

dumbbell bench press x 12 reps

resistance band suitcase deadlifts x 20 reps

Bulgarian bag wood choppers x 15/15 reps

specific warm up (5 minutes)

Axle deadlifts/wheel barrow push set up and light practice

strength (5 rounds)

one round = axle deadlift x 3 reps + heavy wheel barrow push x 50 feet

conditioning/accessory work (2 rounds)

overhead tire carry x 100 feet

weighted push ups x 8 reps

resistance band  pull a parts x 50 reps

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