general warm up (10 minutes)
Sanddune power walks x 100 reps
resistance band pull a parts x 100 reps
disclocates x 10 reps
Adex mace BTN stretch x 60 seconds x 1/1
recline bar rows x 15 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
back squats set up and light reps
pull ups set up and light reps
back squats/pull up tests (based on each person’s training journal)
Note–No conditioning or accessory work
The Cave 