general warm up (10 minutes)
double Adex club front swings x 50 reps
jumping jacks x 50 reps
dislocates x 10 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
BTN sandbag good mornings x 20 reps
resistance band baseball swings x 20/20 reps
Adex club lateral pull overs x 10/10 reps
The Cave 