general warm up (10 minutes)
rear bear crawls x 100 feet
alternating leg lifts x 40 reps
sprawls x 20 reps
Adex mace 360’s x 30 reps
specific warm up (5 minutes)
sandbag complex set up and light practice
strength (sandbag complex x 2 rounds)
shouldering x 10/10 reps
Zercher cleans x 10 reps
BTN squat & push press x 10 reps
hang power snatches x 10 reps
carry x 100 feet
conditioning/accessory work (2 rounds)
Power Wheel rollouts x 10 reps
Adex club Gama casts x 20 reps
The Cave 