general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
chimp walks x 100 feet
sledge hammer strikes x 30 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 3/3 reps x 8 sets
conditioning/accessory work (2 rounds)
diamond push ups x 15 reps
dumbbell pull overs x 10 reps
general warm up (10 minutes)
Sanddune power steps x 75 reps
windshield wipers x 20 reps
barbarian split squats x 12/12 reps
specific warm up (5 minutes)
High/Low sled sprints set up and light practice
strength (5 rounds)
High/Low sled sprints x 100 feet
conditioning/accessory work (2 rounds)
resistance band hamstring curls x 25 reps
hollow rocks x 20 reps
strict pull ups x 7 reps
general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
weight plate strict front raises x 15 reps
dumbbell star complex x 1
barbarian walking lunges x 100 feet
specific warm up (5 minutes)
farmers walk set up and light practice
strength (4 rounds)
farmers walk x 100 feet
conditioning/accessory work (2 rounds)
double dumbbell push press x 7 reps
resistance band suitcase deadlifts x 12 reps
We will be bring our Adex steel maces and clubs to this excellent event.
There will be Mace Fit 
demos and hands-on trial workouts!
Come on by and enjoy the show. There will be incredible strength athletes going head to head fighting for the gold.
general warm up (10 minutes)
Sanddune power steps x 50 reps
weight plate orbits x 20 reps
resistance band push ups x 15 reps
double dumbbell cleans x 10 reps
specific warm up (5 minutes)
close grip grappler rows set up and light practice
strength (20 minutes)
close grip grappler rows x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 8 reps
1 hand dumbbell rows x 12/12 reps
general warm up (10 minutes)
resistance band baseball swings x 25/25 reps
Grinder Kord reverse flys x 15 reps
buddy medicine ball throws x 30 reps
overhead tire carry x 100 feet
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 4 reps x 6 sets
conditioning/accessory work (3 rounds)
dumbbell hang power snatch x 4/4 reps
weight plate rows x 8 reps
general warm up (10 minutes)
mountain climbers x 50 reps
fence jumpers x 30 reps
side straddles x 200 feet
Sanddune jumps x 12 reps
specific warm up ( 5 minutes)
sled push set up and light practice
strength (5 rounds)
heavy sled push x 50 feet
conditioning/accessory work (2 rounds)
keg power press x 5 reps
kettlebell goblet squats x 10 reps
Russian sit up x 1 reps (note: 45 seconds each way)
general warm up (10 minutes)
resistance band pull a parts x 75 reps
alternating dumbbell press x 16 reps
Zercher sandbag squats x 15 reps
dumbbell pull overs x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
tri set tricep complex x 6 reps
Zottman curls x 12 reps
The Cave 