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)

Adex club front swings x 30 reps

resistance band vertical pull a parts x 50 reps

resistance band pause face pulls x 20  reps

Sanddune split squats  x 10/10 reps

specific warm up (5  minutes)

back squats set up and light practice


back squats

specific warm up (5  minutes)

dips set up and practice



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