general warmup (15 minutes)
Zercher sandbag squats x 15 reps
one legged hops x 100 feet
power skips x 100 feet
Sanddune plyo pushups x 12 reps
specific warmup (5 minutes)
banded kettlebell bench press set up and light practice
strength (20 minutes)
banded kettlebell bench press x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
Neuro-Grip pushups x 10 reps
Pendlay rows x 10 reps
The Cave 