general warm up (10 minutes)
clock push ups x twice around the clock
Turkish get ups x 3/3 reps
Adex mace “10-to-2” x 20 reps**
**competition counting method
tire hurdles (jump into and out of both tires) x 2
Resistance band archer pulls x 25/25 reps
specific warm up (5 minutes)
Grinder Kord complex practice
strength (Grinder Kord complex)
3 rounds/10 reps of each exercise–
flys/reverse flys/curls/tricep extensions
conditioning/accessory work (2 rounds)
Adex mace isometric hold x maximum time on each side
The Cave 