general warm up (10 minutes)
Americanas x 35 reps
Adex club inside mills x 15/15 reps
Adex club barbarian pull overs x 25 reps
tin mans x 100 feet
tuck jumps x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light reps
strength (20 minutes)
squat cleans x 4/4/4/4/4 reps
conditioning (3 rounds)
kettlebell goblet squats x 10 reps
resistance band face pulls x 15 reps, followed immediately by
bent over lateral dumbbell raises x 15 reps
The Cave 