general warm up (15 minutes)
resistance band diagonal pull a parts x 25/25 reps
resistance band “palms up” pull a parts x 25 reps
sandbag shouldering x 20 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 8 reps x 4 sets
conditioning/accessory work (1 round)
Grinder Kord 1 legged squats x 5/5 reps
seated resistance band hamstring curls x 20/20 reps
weighted calf raises x 20 reps
weighted step ups x 20 reps
The Cave 