general warm up (10 minutes)

bear crawls x 100 feet

kettlebell high pulls x 10/10 reps

recline rope climbs x 4

Adex mace grave diggers x 15/15 reps

specific warm up (5 minutes)

hand over hand sled pulls & farmers walks set up and light practice

strength (4 rounds)

1 round = hand over hand sled pulls x 50 feet +  farmers walks x 50 feet

conditioning/accessory work (4 rounds)

heavy Adex club 2 hand side strikes x 5/5 reps

heavy Adex club 2 hand front cleans x 5 reps

 

 

 

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