general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
mountain climbers x 75 reps
Adex club side cleans x 50 reps
Adex club long cycle swipes x 30 reps
specific warm up (5 minutes)
front squats set up and light reps
strength (20 minutes)
front squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
sandbag BTN good mornings x 15 reps
The Cave 