general warm up (10 minutes)
Americanas x 30/30 reps
Adex club inside mills
Adex mace alternating barbarian lunges x 20 reps
Adex mace “10-to-2” x 20 reps Note–use competition counting method
specific warm up (5 minutes)
Grinder Kord complex set up and practice
strength (2 rounds)
Grinder Kord complex– one round =10 reps of each exercise
flys, reverse flys, rows, chest presses, curls, tricep extensions
conditioning/accessory work (2 rounds)
isometric leg lift with kettlebell pull overs x 15 reps
Adex club isometric crucifix hold x max. time
The Cave 