general warm up (10 minutes)
bear crawls x 100 feet
clock push ups x once around the clock
Sanddune squats x 15 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 6 reps x 4 sets
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 20 reps
weight stack tricep push downs x 10 reps
The Cave 