general warm up (10 minutes)

hollow rocks x 20 reps

mad monkey jumps x 50 feet

chimp walks x 50 feet

1 legged hops x 100 fet

specific warm up (5 minutes)

bench press/farmers walks set up and light practice

strength (4 rounds)

one round = bench press x 7 reps + farmers walk x 150 feet

conditioning/accessory work (1 round)

dumbbell push press x 10/10 reps

sandbag good mornings x 15 reps

weighted sit ups x 10 reps

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