general warm up (15 minutes)
kettlebell figure 8’s to hold x 30 reps
Sanddune split squats x 12/12 reps
Bulgarian bag snatches x 10 reps
mountain climbers x 80 reps
specific warm up (5 minutes)
superset set up and practice
strength (4 rounds)
one superset = Grinder Kord flys x 12 + Grinder Kord reverse flys x 12 reps
conditioning/accessory work (2 rounds)
alternating kettlebell rows x 20 reps
barbarian pull overs x 30 reps
The Cave 