general warm up (15 minutes)
mountain climbers x 75 reps
jumping jacks x 50 reps
alternating front lunges x 20 reps
rotation push ups x 20 reps
specific warm up (5 minutes)
bodyweight circuit set up and practice
strength (3 rounds)
one round = 45 to 90 degree leg lifts x 20 reps + bodyweight squats x 15 reps + tree pushups x 10 reps (Note: elevate your feet againts a tree)
conditioning/accessory work (1 round)
hollow rocks x 15 reps
side planks x 60 seconds eash side
The Cave 