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




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