general warm up (15 minutes)
weight plate orbits 15/15 reps
weight plate wood choppers x 12/12 reps
45-90 degree leg lifts x 20 reps
Russian plank walk ups x 10 reps
specific warm up (5 minutes)
circuit set up and practice
cardio (3 rounds)
one round = kettlebell figure 8’s to hold x 20 reps + push ups x 15 reps + Grinder Kord reverse flys x 10 reps + strict pull ups x 5 reps
The Cave 