general warm up (15 minutes)
figure 8’s to hold x 25 reps
2 hand front swing x 40 reps
Bulgarian bag x 15/15 reps
jumping jacks x 30 reps
specific warm up (5 minutes)
sled pulls/sandbag shouldering set up and light practice
strength (4 rounds)
one round=sled pull x 100 feet + sandbag shouldering x 10/10 reps
conditioning.accessory work (2 rounds)
sit ups x 25 reps
push ups x 25 reps
general warm up (15 minutes)
Bulgarian bag 360’s x 15/15 reps
dumbbell star complex x 1
resistance band archer pulls x 20/20 reps
bear crawls x 100 feet
specific warm up (5 minutes)
grappler twists/push press set up and light practice
strength (20 minutes)
one round = grappler twists x 20 reps + grappler push press x 10 reps
conditioning/accessory work (1 round)
kettlebell figure 8’s to hold x 25 reps
resistance band baseball swings x 25/25 reps
sandbag shouldering x 12/12 reps
weighted sit ups x 12 reps
general warm up (15 minutes)
Sanddune power steps x 50 reps
Sanddune push ups x 10 reps
Sanddune split squats x 10/10 reps
inch worms x 50 feet
specific warm up (5 minutes)
sled push/frame carry set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet
conditioning/accessory work (1 round)
nightmares x 15 reps
Zercher sandbag squats x 15 reps
dumbbell pull overs x 15 reps
general warm up (15 minutes)
rear bear crawls x 50 feet
inch worms x 50 feet
uppercut front lunges x 10/10 reps
strict pull ups x 5 reps
specific warm up (5 minutes)
sled push/sledge hammer strikes set up and light practice
strength (4 rounds)
one round=heavy sled push x 50 feet + sledge hammer strikes x 20 reps
conditioning/accessory work (1 round)
hollow rocks x 20 reps
isometric bear hug keg hold x 90 seconds
side planks x 90 seconds each side
general warm up (15 minutes)
rotation push ups x 20 reps
kettlebell V presses x 10 reps
recline rope climbs x 5
windshield wiper squats x 15 reps
specific warm up (5 minutes)
kettlebell complex
strength (3 rounds)
one round = 1 hand swings x 15/15 reps + 1 hand cleans x 12/12 reps + 1 hand rows x 10/10 reps
conditioning/accessory work (2 rounds)
sandbag shouldering x 10/10 reps
stone carry x 100 feet
general warm up (15 minutes)
Grinder Kord recline rows x 15 reps
Grinder Kord flys x 15 reps
sit ups x 25 reps
jumping jacks x 40 reps
Sanddune jumps x 15 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
diamond push ups x 20 reps
alternating sledge hammer strikes x 30 reps
Meadows rows x 15/15 reps
wrist roller x 10 reps
