general warm up (10 minutes)
resistance band pause face pulls x 20 reps
resistance band baseball swings x 20/20 reps
keg squats x 5 reps
Grinder Kord flys x 15 reps
specific warm up (5 minutes)
Farmers walk/weighted dips set up and light practice
strength (4 rounds)
one round = Farmers walk x 50 feet + weighted dips x 3 reps
conditioning/accessory work (3 rounds)
seated resistance band rows x 12 reps
side planks x 60 seconds each side
The Cave 