general warm up (10 minutes)
resistance band pull a parts x 100 reps
dislocates x 10 reps
Sanddune power steps x 100 reps
windshield wipers x 20 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 4/4/4/4/4/4 reps
conditioning/accessory work ( 1 round)
BTN sandbag squats x 20/15/10 reps
The Cave 