general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band blast offs x 20 reps
leg lifts x 25 reps
specific warmup (5 minutes)
high/low sled sprints set up and practice
strength (20 minutes)
high/low sled sprints x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
Adex mace alternating rear barbarian lunges x 20 reps
hanging Iron Boot knee raises x 15 reps
side plank x max. time each side
The basics never fail
120lb sandbag
general warm up (10 minutes)
mountain climbers x 100 reps
Sanddune split squats x 10/10 reps
elevated push ups x 15 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
Adex club long cycles x 25 reps
close grip floor press x 10 reps
sandbag Zercher squats x 10 reps
general warm up (10 minutes)
Sanddune power steps x 100 reps
Sanddune push ups x 15 reps
tuck jumps x 15 reps
medicine ball chest passes x 15 reps
specific warm up (5 minutes
set up and light practice
strength (20 minutes)
sled push x 50 feet + farmers walk x 50 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Adex club tappers x 5/5 reps
1 hand famers walk x 100 feet
general warm up (10 minutes)
walking barbarian lunges x 100 feet
bear hug keg squats x 10 reps
resistance band baseball swings x 20/20 reps
specific warm up (5 minutes)
rear sled pulls set up & light practice
strength (20 minutes)
rear sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
sandbag BTN good mornings x 20 reps
kettlebell helicopters x 20 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 50 reps
rear bear crawls x 100 feet
hanging knee raises x 15 reps
Adex arc 2 hand mills x 30 reps
specific warm up (5 minutes)
sled push set up and short practice carries
strength (20 minutes)
sled push x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
dumbbell pull overs x 10 reps
Just brought a Grinder Kord (suspension device)and my Adex mace today
