double Adex club alternating front swings x 40 reps
Adex mace cross body swings x 15/15 reps
Adex club star complex x 1
BTN stretch x 60 seconds x 1/1/1/1
specific warmup (5 minutes)
Adex mace 360’s set up and light practice
strength (20 minutes)
Adex mace 360’s x 50/40/30 reps
conditioning/accessory work (2 rounds)
seated Adex club 1 hand pull overs x 10/10 reps (Note–seated on the floor)
kneeling Adex arc 10-to-2’s x 15 competition reps