general warm up (15 minutes)
clock push ups x twice around the clock
wiindshield wipers x 20 reps
weight plate wood choppers x 10/10 reps
goblet squats x 15 reps
specific warm up (5 minutes)
kettlebell complex set up and light practice
strength (3 rounds)
0ne round=kettlebell swings x 35 reps + kettlebell rows x 12/12 reps + kettlebell cleans x 12/12 reps
conditioning/accessory work (1 round)
Turkish get ups x 3/3 reps
weighted sit ups x 10 reps
heavy kettlebell farmers walk x 100 feet
The Cave 