general warm up (15 minutes)
specific warm up (5 minutes)
Tabata intervals set up and practice
cardio (16 Tabata intervals)
one Tabata interval = max reps x 20 seconds + rest x 10 seconds
kettlebell swings x 4 intervals
sledge hammer strikes x 4 intervals
push ups x 4 intervals
Grinder Kord recline rows x 4 intervals
The Cave 