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

 

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