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

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