General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club  mills x 20  rep

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press test

rest as needed

specific warm up (5 minutes)

Adex mace test

**Note:  no conditioning/accessory work during tests**

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