Note–All classes will be used for testing Jan. 1-12 except for the
6:30am steel club & mace classes
general warm up (10 minutes)
Americanas x 50 reps
resistance band archer pulls x 30/30 reps
Sanddune power steps x 50 reps
Sanddune push ups x 15 reps
recline rope climbs x 3
specific warm up (5 minutes)
Adex club long cycle swipes
test
Adex club long cycle swipes x max. reps in 5 minutes
specific warm up (5 minutes)
strict pull ups set up and practice
test
strict pull ups
The Cave 