general warmup (15 minutes)
situps x 25 reps
resistance band 1 hand pause face pulls x 12/12 reps
mountain climbers x 75 reps
recline rope climb x 5
specific warmup (5 minutes)
Zercher sandbag squats set up and light practice
strength (20 minutes)
Zercher sandbag squats x 20-15-10-5 reps
conditioning/accessory work (2 rounds)
resistance band pull a parts x 50 reps
pushups x 20 reps
The Cave 