general warm up (10 minutes)
inch worms x 50 feet
windshield wipers x 20 reps
resistance band push ups x 15 reps
1 legged hops x 100 feet
specific warm up (5 minutes)
Zercher squats set up and light practice (Note: Use a barbell)
strength (20 minutes)
Zercher squats x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
hanging Iron Boot knee raises x 10 reps
parallette L sit x max. time
The Cave 