general warmup (15 minutes)
bear crawls x 100 feet
windshield wipers x 20 reps
alternating split squats x 20 reps
specific warmup (5 minutes)
set up and light practice
strength (5 super sets)
1 super set = push ups x 10 reps + recline rows x 10 reps
conditioning/accessorywork (1 round)
squats x 20 reps
situps x 15 reps
pullups x 10 reps
The Cave 