General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test (new test this year–max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**
general warm up (10 minutes)
mountain climbers x 100 reps
side shuffles x 200 feet
barbarian lateral lunges x 20 reps
specific warm up (5 minutes)
lateral sled pulls set up and light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1-1-1-1
conditioning/accessory work (1 round)
Zercher sandbag squats x 15 reps
weighted side bends x 30 reps
hollow rocks x 20 reps
general warm up (10 minutes)
Battling Ropes x 100 double waves
side shuffles x 200 feet
mountain climbers x 50 reps
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (20 minutes)
high/low sled sprints x 100 feet x 1-1-1-1
conditioning/accessory work (2 rounds)
kettlebell V presses x 15 reps
pause supermans x 15 reps
general warm up (10 minutes)
Sanddune power steps x 100 reps
jumping jacks x 40 reps
elevated push ups x 20 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
heavy sled push x 50 feet x 1-1-1-1-1
conditioning/accessory work (2 rounds)
Adex club Ahrens press x 10 reps
neutral grip bar rows x 10 reps
front plank x max. time
general warm up (10 minutes)
Battling ropes x 100 waves
outside mills x 15/15 reps
strict chain press x 10/10 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 4-4-4-4-4-4 reps
conditioning/accessory work (3 rounds)
close grip floor press x 8 reps
dumbbell pull overs x 8 reps
general warm up (10 minutes)
Americanas x 50 reps
rotation push ups x 20 reps
double Adex club front swings x 50 reps
kettlebell rack carry x 100 feet
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (20 minutes)
rear sled pulls x 100 feet x 1-1-1-1-1
conditioning/accessory work (2 rounds)
thick rope rows x 15 reps
Sanddune split squats x 10 /10 reps
