general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
elevated push ups x 15 reps
Adex mace 360’s x 40 reps
Adwx mace grave diggers x 15/15 reps
specific warm up (5 minutes)
keg clean & press set up and light practice
strength (20 minutes)
keg clean & press x 4-4-4-4 reps
conditioning/accessory work (2 rounds)
Heavy Adex club front cleans x 8reps
long cycles x 25 reps
The Cave 