general warm up (10 minutes)
resistance band pull a parts x 100 reps
dislocates x 10 reps
inch worms x 50 feet
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 20-10 reps
conditioning/accessory work (1 round)
resistance band good mornings x 20 reps
kettlebell V presses x 15 reps
side planks x 2 minutes each side
