general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
push ups x 25 reps
chimp walks x 100 feet
inch worms x 50 feet
disclocates x 10 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
sandbag good mornings x 20 reps
weighted step ups x 30 reps
The Cave 