general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
side shuffles x 200 feet
traveling broad jumps x 100 feet
barbarian split squats x 10/10 reps
specific warm up (5 minutes)
back squat set up and light practice
strength (20 minutes)
back squats x 8-8-8-8 reps
conditioning/accessory work (2 rounds )
sandbag good mornings x 20 reps
weighted step ups x 20 reps
The Cave 