general warm up (10 minutes)
long cycles x 25 reps
resistance band pull a parts x 20/20 reps
barbarian split squats x 10/10 reps
Sanddune squats x 15 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
resistance band good mornings x 15 reps
dead stop side step ups x 10/10 reps
The Cave 