general warm up (15 minutes)
diagonal resistance band pull a parts x 30/30 reps
resistance band baseball swings x 25/25 reps
goblet squats x 20 reps
specific warm up (5 minutes)
dumbbell Ahrens press set up and light practice
strength (20 minutes)
dumbbell Ahrens press x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
kettlebell figure 8’s to hold x 30 reps
Sanddune jumps x 15 reps
weighted sit ups x 10 reps
The Cave 