general warm up (10 minutes)
bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
Adex club 1 hand halos x 10/10 reps
Adex club inside mills x 10/10 reps
specific warmup (5 minutes)
Grinder Kord circuit set up and light practice
strength (3 rounds)
one round = 10 reps each of flys/reverse flys/curls/tricep extensions
conditioning/accessory work (2 rounds)
Adex club 2 hand side swings x 30 reps
ADex mace barbarian split squats x 10/10 reps
The Cave 