general warm (10 minutes)
double Adex club front swings x 35 reps
elevated push ups x 15 reps
Sanddune split squats x 10/10 reps
chimp walks x 100 feet
specific warm up (5 minutes)
sled push set up and practice
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Russian plank flys x 5/5 reps
sandbag BTN good mornings x 20 reps
weighted side bends x 30 reps
General warm up (10 minutes)
kettlebell figures 8’s x 30 reps
mountain climbers x 100 reps
resistance band suitcase deadlifts x 20 reps
clock push ups x twice around the clock
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds )
Adex club standing 2 hand figure 8’s x 20 reps
Adex club Ahrens press x 10 reps
weighted sit ups x 10 reps
general warm up (10 minutes)
Americanas x 50 reps
mountain climbers x 100 reps
tin mans x 100 feet
elevated push ups x 15 reps
specific warmup (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)
kettlebell V-presses x 10 reps
Adex club long cycle lunges x 20 reps
general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band blast offs x 20 reps
leg lifts x 25 reps
specific warmup (5 minutes)
high/low sled sprints set up and practice
strength (20 minutes)
high/low sled sprints x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
Adex mace alternating rear barbarian lunges x 20 reps
hanging Iron Boot knee raises x 15 reps
side plank x max. time each side
The basics never fail
120lb sandbag
