general warm up (10 minutes)
kettlebell figure 8′s to hold x 40 reps
2 hand side swings x 40 reps
long cycle lunges x 20 reps
double club lateral pull overs x 20 reps
specific warm up 5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 4-4-4-4-4-4 reps
conditioning/accessory work (1 round)
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
Power Wheel roll outs x 10 reps
weighted step ups x 20 reps
The Cave 