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general warm up (10 minutes)
inch worms x 50 feet
windshield wipers x 20 reps
resistance band push ups x 15 reps
1 legged hops x 100 feet
specific warm up (5 minutes)
Zercher squats set up and light practice (Note: Use a barbell)
strength (20 minutes)
Zercher squats x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
hanging Iron Boot knee raises x 10 reps
parallette L sit x max. time
general warm up (10 minutes)
rotation push ups x 20 reps
resistance band pull a parts x 100 reps
dislocates x 10 reps
Sanddune squats x 15 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 7-7-7-7 reps
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
sandbag good mornings x 15 reps
weighted step ups x 30 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
windshield wipers x 20 reps
Adex mace barbarian squats x 15 reps
dislocates x 10 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 8-8-8-8 reps
conditioning/accessory work (
resistance band good mornings x 20 reps
weighted step ups x 20 reps
weighted calf raises x 20 reps
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
push ups x 25 reps
chimp walks x 100 feet
inch worms x 50 feet
disclocates x 10 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
sandbag good mornings x 20 reps
weighted step ups x 30 reps
general warm up (10 minutes)
resistance band pull a parts x 100 reps
dislocates x 10 reps
Sanddune power steps x 100 reps
windshield wipers x 20 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 4/4/4/4/4/4 reps
conditioning/accessory work ( 1 round)
BTN sandbag squats x 20/15/10 reps
general warm up (10 minutes)
Sanddune power steps x 50 reps
kettlebell figure 8’s x 40 reps
Adex club front swings x 35 reps
Adex club side cleans x 30 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
sandbag BTN good mornings x 15 reps
weighted side bends x 20 reps
weighted step ups x 20
general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
windshield wipers x 20 reps
Adex club barbarian squats x 20 reps
specific warm up (5 minutes)
back squat set up and light practice
strength (20 minutes)
back squats x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
resistance band good mornings x 20 reps
dumbbell pull overs x 10 reps
strict pull ups x 5 reps
