general warm up (10 minutes)
double club front swings x 50 reps
resistance band pause face pulls x 20 reps
diamond push ups x 15 reps
alternating rear barbarian lunges x 20 reps
specific warm up (5 minutes)
Spoto press set up and light practice
strength (20 minutes)
Spoto press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
Sanddune plyo push ups x 12 reps
Grinder Kord reverse flys x 12 reps
The Cave 