general warm up (10 minutes)
Grinder Kord recline rows x 20 reps
Grinder Kord flys x 15 reps
mountain climbers x 100 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
keg loading set up and light practice
strength (20 minutes)
keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)
goblet squats x 15 reps
rsistance band pull a parts x 50 reps
general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
resistance band paddling x 20/20 reps
sandbag shouldering x 20 reps
Zercher sandbag cleans x 10 reps
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20-16-12-8-4 reps
conditioning/accessory work(2 rounds)
lateral keg loading x 10/10 reps
recline bar rows x 10 reps
general warm up (10 minutes)
long cycles x 25 reps
resistance band pull a parts x 20/20 reps
barbarian split squats x 10/10 reps
Sanddune squats x 15 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
resistance band good mornings x 15 reps
dead stop side step ups x 10/10 reps
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resistance band pull a parts x 50 reps
Sanddune jumps 10 reps
Burgener drills
specific warm up (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
pause bat wing rows x 10 reps
Zercher sandbag squats x 15 reps
resistance band good mornings x 20 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
side shuffles x 200 feet
hollow rocks x 15 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (5 rounds)
high/low sled sprints x 100 feet
conditioning/accessory work (2 rounds)
1 hand farmers walk x 150 feet
Neuro grip push ups x 12 reps
dead stop lateral step ups x 10/10 reps
general warm up (10 minutes)
clock push ups x twice around the clock
resistance band paddling x 20/20 reps
resistance band seated rows x 15 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 7 reps x 5 sets
conditioning/accessory work (1 round)
double dumbbell rows x 12 reps
dumbbell pull overs x 10 reps
Grinder Lord chain push ups x 8 reps
