general warm up (10 minutes)
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
rear walking barbarian lunges x 100 feet
Adex club or arc alternating 1 hand front pull overs x 30 reps
specific warm up (5 minutes)
Adex club long cycle swipes set up and light practice
strength (6 rounds)
Adex club long cycle swipes
one round = max. reps in 60 seconds + rest for 60 seconds
conditioning/accessory work (2 rounds)
Adex arc (short mace) seated 10-to-2 x 15 reps
Adex arc (short mace) kneeling 360’s x 30 reps
The Cave 