The Cave

General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test

rest as needed
specific warm up (5 minutes)

sled push test (new test this year–max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

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I have heard quite a few comments about excessive use of the Internet and social media making people less able to develop critical thinking skills.

While I see the reasoning behind those comments, I want to talk about your health.

Let look at using your phone in particular

Here are a few key points:

• Sitting for extended periods of time has numerous health risks associated with it
• Granted some people use their phones while riding motorcycles, bicycles, skateboards, or walking across the street (without looking). All if these habits can have immediate health consequences
• Sitting with your head down and your shoulders pulled forward is a very compromised position to spend time in
• Being sedentary through out the day can add unwanted body fat
• The less you do, the weaker you will get

I didn’t even mention texting while driving yet because that is in a category all by itself. That’s how you can kill innocent people as well as yourself.

Consider how you often you use the Internet and social media. Write it down for a week and you’ll be shocked!

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**

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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**

All classes will be used for testing except for our Mace Fit® classes from April 8-19