general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
kettlebell swings x 40 reps
resistance band pull a parts x 100 reps
Adex mace barbarian squats x 20 reps
dislocates x 10 reps
specific warm up (5 minutes)
back squats set up & light practice
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 round)
sandbag BTN good morning x 20 reps
weighted side bends x 20 reps
weighted sit ups x 10 reps
The Cave 