general warm up (10 minutes)
mountain climbers x 100 reps
kettlebell figure 8’s x 50 reps
Adex club 1 hand figure 8’s x 20/20 reps
overhead tire throws x 100 feet
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds)
Power Wheel roll outs x 10 reps
kneeling Adex arc (short mace) 360’s x 30 reps
Neuro Grip push ups x max number of reps
The Cave 