general warm up (10 minutes)
Americanas x 50 reps
Sanddune hand walks (fingertips) x 50 reps
Adex mace barbarian walking lunges x 100 feet
Adex club halos x 15/15 reps
specific warm up (5 minutes)
weighted push ups, dips, & pull ups set up and light practice
strength (4 rounds)
weighted push ups, dips, & pull ups x 5 reps each
conditioning/accessory work (2 rounds)
kettlebell pull overs with isometric leg lift x 15 reps
Bulgarian split squats x 10/10 reps
The Cave 