general warm up (10 minutes)
Adex club long cycle swipes x 25 reps
Sanddune split squats x 10/10 reps
resistance band pause face pulls x 20 reps
dislocates x 10 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 10 reps, followed by 4 rest pause sets**
**note–one rest pause set= max. number of reps + 20 seconds rest
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
sandbag BTN good mornings x 15 reps
The Cave 