general warm up (10 minutes)
double club front swings x 50 reps
dumbbell hang power snatches x 7/7 reps
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
triple tire flip/rear drag set up and light practice
strength (20 minutes)
triple tire flip/rear drag x 1-1-1
conditioning/accessory work (3 rounds)
weighted push ups x 7 reps
weighted sit ups x 7 reps
The Cave 