general warm up (10 minutes)
push ups x 25 reps
leg lifts x 25 reps
mountain climbers x 100 reps
inch worms x 50 feet
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
sandbag BTN good mornings x 10 reps
Adex mace squats x 15 reps
weighted step ups x 20 reps
The Cave 