general warm up (15 minutes)
resistance band archer pulls x 25/25 reps
Sanddune power steps x 100 reps
side shuffles x 200 feet
Grinder Kord recline rows x 15 reps
specific warm up (5 minutes)
circuit practice
cardio (3 rounds)
0ne round = bear crawls x 100 feet + leg lifts x 20 reps + kettlebell figure 8’s to hold x 20 reps + push ups x 20 reps + long cycles x 20 reps + resistance band pull a parts x 20 reps
The Cave 