general warm up (10 minutes)

Battling Ropes x 100 double waves

Adex club outside mills x 20/20 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

Grinder Kord complex set up and light practice

strength (4 rounds)

Grinder Kord complex

one round=flys/reverse flys/curls/tricep extensions x 10 reps each

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

Adex club wood choppers  x 10/10 reps



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