general warm up (10 minutes)
Americanas x 50 reps
vertical pull a parts x 50 reps
jumping jacks x 50 reps
inch worms x 50 feet
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 (1 round)
chain good mornings x 20 reps
weighted step ups x 20 reps
Sanddune split squats x 10/10 reps
Mississippi shrugs** x 10 reps
**(Note: do an isometric hold at the top for 10 seconds on each rep)
The Cave 