general warm up (10 minutes)
Adex club front swings x 40 reps
Splank (sliders) inch worms x 50 feet
rotation push ups x 20 reps
tin mans x 100 feet
specific warm up (5 minutes)
resistance band kettlebell high pulls set up and light practice
strength (20 minutes)
resistance band kettlebell high pulls x 18/15/12/9/6/3 reps
conditioning/accessory work (2 rounds)
Bulgarian split squats x 10/10 reps
kettlebell pull overs with isometric leg lift x 15 reps
Neuro-Grip push ups x max.
The Cave 