general warm up (10 minutes)
resistance band slow pull a parts x 50 reps
resistance band archer pulls x 25/25 reps
Adex mace BTN stretch x 60 seconds x 2/2
Sanddune steps 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)
heavy weighted sit ups x 5 reps
sandbag BTN good mornings x 15 reps
weighted calf raises x 20 reps
The Cave 