general warm up (10 minutes)
resistance band pull a parts x 100 reps
dumbbell hang power snatches x 10/10 reps
Adex club long cycle swipes x 30 reps
dislocates x 10 reps
specific warm up (5 minutes)
dead stop squats set up and light reps
strength (20 minutes)
dead stop squats x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
resistance band good mornings x 20 reps
0ne arm farmers walks x 100 feet
Adex mace 360’s x 40 reps
The Cave 