general warm up (10 minutes)
resistance band pull a parts x 110 reps
strict pull ups x 7 reps
tin mans x 100 feet
Sanddune jumps x 10 reps
specific warm up (5 minutes)
superset push press/barbell rows set up and light practice
strength (4 supersets )
one superset = push press x 4 reps + barbell rows x 8 reps
conditioning/accessory work (2 rounds)
keg power press x 6 reps
Adex club side strikes x 8/8 reps
weighted sit ups x 10 reps
The Cave 