general warm up (10 minutes)
Adex club inside mills x 20/20 reps
kettlebell figure 8’s x 50 reps
clock push ups x twice around the clock
windshield wipers x 20 reps
specific warm up (5 minutes)
sandbag complex set up and light practice
strength (3 rounds)
one round=Zercher cleans x 10 reps + BTN squat/push press x 10 reps
conditioning/accessory work (2 rounds)
one round = Sanddune sprint x 10 seconds + Sanddune push ups x 10 x 3
The Cave 