general warm up (10 minutes)
Power Wheel roll outs x 10 reps
Inch worms x 50 feet
Windshield wipers x 20 rep
pause supermans x 10 reps
specific warm up (5 minutes)
bodyweight medley set up and light practice
strength (4 rounds)
bodyweight medley>>one round =
Grinder Kord one-legged squats x 5/5 reps
weighted dips x 5 reps
weighted pull ups x 5 reps
conditioning/accessory work (2 rounds )
Iron Boot squats with alternating knee raises x 20 reps
Bend & reach x 20 reps
push ups x 20 reps
The Cave 