general warm up (10 minutes)
Adex mace barbarian walking lunges x 100 feet
sandbag Zercher cleans x 15 reps
strict pull ups x 10 reps
windshield wipers x 20 reps
Adex club mills x 30 reps
specific warm up (5 minutes)
weight plate stack rows and dumbbell pull overs set up and light reps
strength (4 rounds)
weight plate stack rows x 8 reps
dumbbell pull overs x 8 reps
keg power press x 8 reps
conditioning/accessory work (2 rounds)
Adex mace 360’s x 40 reps
lateral tire throws x 100 feet
Zottman curls x 10 reps
The Cave 