general warm up (10 minutes)
weight plate orbits x 20 reps
sandbag shouldering x 10/10 reps
tin mans x 100 feet
sandbag Zercher cleans x 10 reps
resistance band slow pull a parts x 50 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 10 reps
kettlebell goblet squats x 15 reps
sledge hammer strikes x 20 reps
The Cave 