general warm up (10 minutes)
resistance band pause face pulls x 20 reps
dislocates x 10 reps
side shuffles x 200 feet
traveling broad jumps x 100 feet
pause supermans x 15 reps
specific warm up (10 minutes)
pause back squats set up and light practice
strength (20 minutes)
pause back squats x 5/5/4/4/3/3 reps
conditioning/accessory work (2 rounds)
barbarian split squats x 10/10 reps
sandbag BTN good mornings x 15 reps
The Cave 