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

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