general warm up (15 minutes)
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 20 reps
kettlebell figure 8’s to hold x 30 reps
specific warm up (5 minutes)
set up and lightpractice
cardio (16 Tabata interveals)
one Tabata interval = max. reps x 20 seconds + rest x 10 seconds
Do four intervals each of :
kettlebell swings
push ups
long cycles
crunches
The Cave 