general warm up (10 minutes)
Sanddune power steps x 50 reps
kettlebell figure 8’s x 40 reps
Adex club front swings x 35 reps
Adex club side cleans x 30 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
sandbag BTN good mornings x 15 reps
weighted side bends x 20 reps
weighted step ups x 20
The Cave 