general warm up (10 minutes)

Sanddune fist push ups x 20 reps

Adex club side cleans x 50 reps

Adex  mace grave diggers x 15/15 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

weighted pull ups/dips set up and light practice

strength (20 minutes)

weighted pull ups/dips x 7/6/5/4/3/2/1 reps each

conditioning/accessory work (2 rounds)

Grinder Kord flys/reverse flys x 15 reps each

chain presses x 10/10 reps

 

 

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