general warm up (10 minutes)
Americanas x 30 reps
Adex club 2 hand halos x 20 reps
Adex mace barbarian squats x 15 reps
sandbag shouldering 10/10 reps
specific warm up (5 minutes
Zercher sandbag squat cleans set up and light practice
strength (20 minutes)
Zercher sandbag squat cleans x 10/8/6/4/2 reps
conditioning/accessory work (2 rounds)
Adex arc 1/2 kneeling 360’s x 20/20 reps
steel grip ball pull ups x 10 reps
The Cave 