general warm up (10 minutes)
Americanas x 40 reps
Adex club side cleans x 50 reps
recline rope climb x 5
Adex mace split squats x 10/10 reps
specific warm up (5 minutes)
sandbag complex set up and light practice
strength (3 rounds)
sandbag shouldering x 10/10 + sandbag Zercher cleans x 10 reps
conditioning/accessory work (2 rounds)
Adex club heavy Gama casts x 10 reps
heavy resistance band isometric pull x max. effort x 1/1/1
The Cave 