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
general warm up (10 minutes)
bear crawls x 100 feet
kettlebell high pulls x 10/10 reps
recline rope climbs x 4
Adex mace grave diggers x 15/15 reps
specific warm up (5 minutes)
hand over hand sled pulls & farmers walks set up and light practice
strength (4 rounds)
1 round = hand over hand sled pulls x 50 feet + farmers walks x 50 feet
conditioning/accessory work (4 rounds)
heavy Adex club 2 hand side strikes x 5/5 reps
heavy Adex club 2 hand front cleans x 5 reps
general warm up (10 minutes)
mountain climbers x 100 reps
kettlebell figure 8’s x 50 reps
Adex club 1 hand figure 8’s x 20/20 reps
overhead tire throws x 100 feet
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds)
Power Wheel roll outs x 10 reps
kneeling Adex arc (short mace) 360’s x 30 reps
Neuro Grip push ups x max number of reps
general warm up (10 minutes)
resistance band archer pulls x 30/30 reps
alternating diagonal pull a parts x 30
Adex arc 360’s x 40 reps
recline bar rows x 15 reps
specific warm up (5 minutes)
strict dumbbell rows set up and light practice
strength (20 minutes)
strict dumbbell rows x 4/4-4/4-4/4-4/4-4/4-4/4 reps
conditioning/accessory work (2 rounds)
Woodall curls x 10/10 reps
weight stack push downs x 10 reps
