general warm up (15 minutes)
resistance band baseball wings x 20/20 reps
resistance band suitcase deadlifts x 20 reps
rotation push ups x 20 reps
inch worms x 50 feet
specific warm up (5 minutes)
circuit set up and light practice
cardio (3 rounds)
one round = sledge hammer strikes x 20 reps + kettlebell swings x 30 rep + mountain climbers x 40 reps + jumping jacks x 50 reps
The Cave 