general warmup (15 minutes)
mountain climbers x 100 reps
tin mans x 100 feet
side shuffles x 200 feet
windshield wipers x 20 reps
specific warm up (5 minutes)
kettlebell rack squats set up and light practice
strength (20 minutes)
kettlebell rack squats x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
Bulgarian bag 360’s x 10/10 reps
sandbag snatch x 10 reps
front plank x 60 seconds
The Cave 