general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
double club front swings x 40 reps
slider inch worms x 50 feet
specific warm up (5 minutes)
Ahrens press/pull ups set up and light practice
strength (4 Supersets)
one Superset = Ahrens press x 4 reps strict pull ups x 4 reps
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
side planks x 60 seconds/side
The Cave 