general warm up (15 minutes)
mountain climbers x 100 reps
dumbbell deadlifts x 15 reps
45 to 90 degree leg lifts x 20 reps
2 hand side swings x 40 reps
specific warm up (5 minutes)
banded split squats set up and light practice
strength (20 minutes)
banded split squats 7/7 reps x 4 sets
conditioning/accessory work (1 round)
weighted calf raises x 20 reps
dead-stop lateral step ups x 10/10 reps
The Cave 