general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
Sanddune jumps x 12 reps
Adex club wood choppers x 15/15 reps
kettlebell high pulls x 10/10 reps
specific warm up(5 minutes)
kettebell clean & press set up and light reps
strength (20 minutes)
kettlebell clean & press x 3/3-3/3-3/3-3/3-3/3 reps
conditioning/accessory work (2 rounds)
Grinder Kord atomic push ups x 10 reps
stone carry x 100feet
general warm up (10 minutes)
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
barbarian lateral lunges x 20 reps
bear crawls x 100 feet
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20-16-12-8 reps
conditioning/accessory work (1 round)
wide grip recline rows x 15 reps
Adex club 2 hand side cleans x 30 reps
misery crawls x 50 feet
general warm up (10 minutes)
Battling Ropes side winders x 50 reps
kettlebell swings x 40 reps
Battling Ropes roll overs x 30 reps
sandbag shouldering x 10/10 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 3/3 reps x 7 sets
conditioning/accessory work (2 rounds)
barbarian pull overs x 20 reps
Grinder Kord reverse flys x 15 reps
general warm up (10 minutes)
resistance band pull a parts x 50 reps
“palms up” resistance band pull a parts x 30 reps
Adex club star complex x 1
clock push ups x twice around the clock
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 3-3-3-3-3-3-3 reps
conditioning/accessory work (2 rounds)
tri-set tricep complex x 5
Zottman curls x 10 reps
Sanddune push ups x 15 reps
general warm up (10 minutes)
rotation push ups x 20 reps
kettlebell goblet squats x 20 reps
side shuffles x 200 feet
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (20 minutes)
rear sled pulls x 100 feet x 1-1-1-1
conditioning/accessory work (2 rounds)
weighted step ups x 20 reps
Power Wheel hand walks x 50 feet
general warm up (10 minutes)
suitcase kettlebell swings x 30 reps
Adex club 2 hand side swings x 30 reps
resistance band baseball swings x 20/20 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10-10/10-10/10 reps
conditioning/accessory work (2 rounds)
Adex club wood choppers x 15/15 reps
misery crawls x 25 feet
Here’s a product review by Elliott Hulse, owner of Strength Camp in St. Petersburg, Florida
general warm up (10 minutes)
sandbag shouldering x 10/10 reps
medicine ball chest passes x 10 reps
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
board press set up and light practice
strength (20 minutes)
board press x 3 reps at each stack height x 1-1-1
conditioning/accessory work (1 round)
EZ bar curls x 10 reps
French press x 10 reps
front plank x maximum time
general warm up (10 minutes)
Resistance band pull a parts x 125 reps
rotation push ups x 20 reps
tinmans x 100 feet
Burgener drills
double dumbbell cleans x 10 reps
specific warm up (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 2 reps x 8* sets
*Note–use P.A.P. right before the last set
conditioning/accessory work (2 rounds)
kettlebell high pulls x 10/10 reps
Zercher sandbag squats x 15 reps
The Cave 