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

 

 

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