general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resistance band pause face pulls x 20 reps
Adex club Gama casts x 30 reps
specific warmup (5 minutes)
bodyweight supersets set up and practice
strength (4 supersets)
one superset=recline bar rows x 7 reps + dips x 7 reps
conditioning/accessory work (3 rounds)
1 hand farmers walk x 100 feet
Sanddune push ups x 10 reps
The Cave 