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general warm up (10 minutes)
Americanas x 50 reps
clock push ups x twice around the clock
barbarian walking lunges** x 100 feet
**Adex steel mace
specific warm up (5 minutes)
strict pull up/dip superset practice
strength (8 supersets)
one superset = strict pull ups x 3 reps + dips x 3 reps
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
heavy 2 hand front cleans** x 7 reps
**Adex steel club
general warm up (10 minutes)
clock push ups x twice around the clock
rotation walking lunges x 100 feet
resistance band archer pulls x 25/25 reps
specific warm up (5 minutes)
Grinder Kord complex set up and practice
strength (4 rounds)
1 round of the Grinder Kord complex=
10 reps each of push ups, recline rows, flys, reverse flys
conditioning/accessory work (1 round)
barbarian squats x 20 reps
2 hand halos x 20 reps
front plank x maximum time
wrist roller x maximum reps x 1/1/1
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
general warm up (10 minutes)
Grinder Kord recline rows x 15 reps
Sanddune push ups x 15 reps
resistance vertical pull a parts x 50 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 3 reps x 7 sets
conditioning/accessory work (3 rounds)
double chain press x 5 reps
strict pull ups x 5 reps
dips x 5 reps
general warm up (10 minutes)
weight plate orbits x 20 reps
strict weight plate front raises x 15 reps
Russian plank walk ups x 20 reps
recline rope climb x 5
specific warm up (5 minutes)
weighted pull ups set up and light practice
strength (20 minutes)
weighted pull ups x 3-3-3-3-3-3-3 reps
conditioning/accessory work (2 rounds)
double dumbbell push press x 10 reps
double chain curls x 10 reps
hollow rocks x 20 reps
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
