general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
hand-to-hand kettlebell swings x 30 reps
Zercher sandbag squats x 15 reps
specific warmup (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
kettlebell rack walk x 100 feet
Adex club drumming x 30 reps
The Cave 