general warm up (10 minutes)
bear crawls x 100 feet
windshield wipers x 20 reps
tin mans x 100 feet
dislocates x 10 reps
sandbag BTN squats x 15 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
weighted side bends x 20 reps
sandbag BTN good mornings x 15 reps
weighted sit ups x 10 reps
The Cave 