general warm up (10 minutes)
rear bear crawls x 100 feet
Bulgarian bag wood choppers x 15/15 reps
Bulgarian bag snatches x 10 reps
resistance band “palms up” pull a parts x 50 reps
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 12-10-8-6-4 reps
conditioning/accessory work (2 rounds)
recline rope climbs x 5
Sanddune push ups x 10 reps
The Cave 