general warm up (10 minutes)
push ups x 25 reps
resistance band archer pulls x 25/25 reps
dislocates x 10 reps
jumping jacks x 50 reps
Adex mace 360’s x 50 reps
specific warm up (5 minutes)
back squats set up and light reps
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
resistance band pause face pulls x 20 reps
bent over lateral dumbbell raises x 15 reps
The Cave 