general warm up (10 minutes)
kettlebell figure 8’s to hold x 40 reps
recline rope climb x 5
split squat jumps x 20 reps
pause super mans x 15 reps
specific warm up (5 minutes)
Dumbbell complex set up and light practice
strength (2 rounds)
Dumbbell complex (use two heavy dumbbells for each exercise)
one round = 10 reps each of cleans/rows/deadlifts
conditioning/accessory work (no time limit)
crab walk medicine ball soccer x 10 points
The Cave 