general warm up (10 minutes)
weight plate orbits x 20 reps
Adex club halos x 10/10 reps
strict hanging leg lifts x 10 reps
Adex mace grave diggers x 10/10 reps
resistance band Sumo high pulls x 20 reps
specific warm up (5 minutes)
tire flips & keg squats set up and light practice
strength (4 rounds)
tire flips x 5 reps followed immediately
by keg squats x 7 reps
conditioning (2 rounds)
overhead tire throw x 100 feet
sledge hammer strikes x 30 reps
Adex mace 360’s x 30 reps
The Cave 