general warmup (15 minutes)
clock pushups x twice around the clock
45 to 90 degree leg lifts x 20 reps
pause supermans x 15 reps
rear bear crawls x 100 feet
1 legged hops x 100 feet
specific warmup (5 minutes)
banded kettlebell bench press set up and light practcice
strength (20 minutes)
banded kettlebell bench press x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
double dumbbell rows x 12 reps
Grinder Kord chain pushups x 9 reps
strict pullups x 6 reps
The Cave 