general warm up (10 minutes)
double club front swings x 50 reps
weight plate orbits x 20 reps
Bulgarian bag 360’s x 10/10 reps
tin mans x 100 feet
specific warm up (5 minutes)
double kettlebell rack squats set up and light practice
strength (20 minutes)
double kettlebell rack squats x 6-8-10-8-6 reps
conditioning/accessory work (1 round)
pause supermans x 10 reps
Grinder Kord chain push ups x 10 reps
Grinder Kord flys x 10 reps
Bulgarian split squats x 10/10 reps
The Cave 