general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell figure 8’s x 50 reps
weight plate strict front raises x 15 reps
Adex club long cycles x 25 reps
specific warmup (5 minutes)
light superset practice
strength (4 supersets)
one superset = Viper press x 3 reps + farmers walk x 50 feet
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
recline rope climbs x 5
The Cave 