general warm up (10 minutes)
weight plate orbits x 20 reps
Jeffries dumbbell star complex x 1
Adex club long cycle lunges x 20 reps
specific warmup (5 minutes)
Grinder Kord ** superset practice
strength (3 supersets)
one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps
** CrossCore style reps
conditioning/accessory work (2 rounds)
Sanddune push ups x 15 reps
double dumbbell rows x 15 reps
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
Sanddune push ups x 20 reps
Sanddune jumps x 10 reps
overhead weight plate carry x 100 feet
specific warmup (5 minutes)
Burgener drills
snatch set up and practice
strength (20 minutes)
snatch x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Adex club long cycles x 20 reps
kettlebell helicopters x 20 reps
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
Adex club 2 hand side swings x 40 reps
side shuffles x 200 feet
resistance band baseball swings x 20/20 reps
specific warmup (5 minutes)
lateral sled pulls set up and practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
1 hand farmers walks x 100 feet
Adex club windmills x 5/5 reps
side planks x max. time each side
