general warm up (10 minutes)
resistance band front raise pull a parts x 50 reps
resistance band “palms up” pull a parts x 50 reps
Adex mace split squats x 10/10 reps
double club Adex club front cleans x 15 reps
specific warm up (5 minutes)
“ground to overhead” log lift set up and light practice
strength (20 minutes)
“ground to overhead” log lift x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
double dumbbell push press x 10 reps
weighted push ups x 10 reps
The Cave 