general warm up (10 minutes)
Zercher sandbag cleans x 10 reps
rear bear crawls x 100 feet
1 legged hops x 100 feet
specific warm up (5 minutes)
kettlebell rack squats set up and light practice
strength (20 minutes)
kettlebell rack squats x 15-12-9 reps
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
dumbbell rows x 5/5 reps
The Cave 