general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
kettlebell figure 8’s x 50 reps
rear bear crawls x 100 feet
traveling broad jumps x 100 feet
specific warm up (5 minutes)
bodyweight complex set up and practice
strength (4 rounds)
one round=recline bar rows x 10 reps + Power Wheel hand walks x 50 feet + Grinder Kord one-legged squats x 5/5 reps
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
side planks x max hold time on each side
The Cave 