general warm up (15 minutes)
rotation push ups x 20 reps
45-90 degree leg lifts x 20 reps
Grinder Kord reverse flys x 15 reps
Sanddune jumps x 10 reps
specific warm up (5 minutes)
circuit set up & practice
cardio (3 rounds)
one round = chimp walks x 50 feet + traveling broad jumps x 50 feet + flutter kicks x 100 reps + mountain climbers x 50 reps + grave digger rear lunges x 10/10 reps
The Cave 