general warm up (10 minutes)
resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set)
dislocates x 10 reps
Adex mace BTN stretch x 60 seconds x 1/1
tuck jumps x 15 reps
bear crawls x 100 feet
specific warm up (5 minutes)
barbell cleans set up and light reps
strength (20 minutes)
barbell cleans x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 10 reps
isometric kettlebell rack hold x maximum time
The Cave 