general warm up (15 minutes)
kettlebell swings x 50 reps
kettlebell cleans x 10/10 reps
rear bear crawls x 50 feet
inch worms x 50 feet
specific warm up (5 minutes)
double kettlebell rack squats set up and light practice
strength (20 minutes)
double kettlebell rack squats x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
kettlebell strict press x 7/7 reps
kettlebell rows x 12/12 reps
The Cave 