general warmup (15 minutes)
Americanas x 40 reps
BTN stretch x 60 seconds x 1/1/1/1
Sanddune squats x 15 reps
lateral lunge 360’s x 20 reps
specific warmup (5 minutes)
sandbag getups light practice
strength (20 minutes)
sandbag getups x 2/2 reps x 4 sets
conditioning/accessory work (1 round)
sandbag BTN push press x 8 reps
Neuro grip pushups x 10 reps
grappler close grip rows x 12
resistance band slow pull a parts x 15 reps
The Cave 