general warm up (15 minutes)
bodyweight squats x 25 reps
rotation push ups x 20 reps
hanging knee raises x 15 reps
specific warm up (5 minutes)
circuit set up and practice
cardio (3 rounds)
one round = bear crawls x 50 feet + jumping jacks x 75 reps + sandbag Zercher cleans x 15 reps + Sanddune plyo push ups x 15 reps