general warm up (10 minutes)
kettlebell swings x 50 reps
rotation push ups x 30 reps
dips x 10 reps
recline rows x 15 reps
specific warm up (5 minutes)
keg squats/weighted pull ups set up and light reps
strength (4 rounds)
keg squats x 7 reps followed immediately by weighted pull ups x 3 reps
conditioning/accessory work (2 rounds)
Adex club heavy front cleans x 5 reps
Adex mace “10-to-2” x 15 competition reps
The Cave 