general warmup (15 minutes)
medicine ball chest passes x 12 reps
tire flips x 5 reps
revolver pushups x 20 reps
45 to 90 degree leg lifts x 20 reps
traveling broad jumps x 100 feet
specific warmup (5 minutes)
board press set up and light practice
strength (4 rounds)
board presses x 3 reps at each board stack height
conditioning/accessory work (2 rounds)
resistance band pillars x 10/10 reps
dumbbell hammer curls x 12/12 reps
dumbbell pullovers x 15 reps
The Cave 