general warm up (15 minutes)
kettlebell figure 8’s to hold x 25 reps
resistance band good mornings x 15 reps
Power Wheel rollouts x 12 reps
Sanddune jumps x 12 reps
specific warm up (5 minutes)
set up and light practice
cardio (16 Tabata intervals)
4 Tabata intervals each of
mountain climbers
flutter kicks
jumping jacks
squats
The Cave 