{note: For those out of town on Friday, you get to do this on Monday}
general warm up (10 minutes)
weight plate orbits x 20 reps
mountain climbers x 100 reps
barbarian squats x 20 reps
resistance band pull a parts x 100 reps
specific warm up (5 minutes)
set up and light practice
strength (4 rounds)
1 round=farmers walk x 100 feet + Strongman log overhead lift x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)
pause supermans x 10 reps
windshield wipers x 20 reps
2 hand side swings x 30 reps
The Cave 