general warm up (10 minutes)
mountain climbers x 100 reps
jumping jacks x 50 reps
Adex mace swings x 15/15 reps
Adex mace cross over swings
Adex club mills x 30 reps
specific warm up (5 minutes)
Grinder Kord complex set up and practice
strength (20 minutes)
Grinder Kord complex, one round =10 reps each of I/Y/T/A
conditioning/accessory work (2 rounds)
Grinder Kord overhead pulls** x 15 reps
(**use a sit-back position with torso inclined forward
to keep the handles over your head)
wide grip recline bar rows x 15 reps
The Cave 