general warm up (10 minutes)
clock push ups x twice around the clock
Adex mace barbarian walking lunges x 100 feet
windshield wipers x 20 reps
Power Wheel hand walks x 50 feet
specific warm up (5 minutes)
bench press/farmers walk set up and light practice
strength (4 rounds)
bench press x 3 reps
followed immediately by farmers walk x 50 feet
conditioning/accessory work (2 rounds)
Adex club front cleans x 20 reps
Adex mace “10-to-2” x 20 competition reps
after the mace & club work is done do this
pinch grip isometric plate hold x max. time
The Cave 