general warm up (15 minutes)
rotation push ups x 20 reps
kettlebell V presses x 10 reps
recline rope climbs x 5
windshield wiper squats x 15 reps
specific warm up (5 minutes)
kettlebell complex
strength (3 rounds)
one round = 1 hand swings x 15/15 reps + 1 hand cleans x 12/12 reps + 1 hand rows x 10/10 reps
conditioning/accessory work (2 rounds)
sandbag shouldering x 10/10 reps
stone carry x 100 feet
The Cave 