general warmup (15 minutes)
Sanddune power steps x 50 reps
inside mills x 15/15 reps
outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up
dips tests
The Cave 