general warmup (15 minutes)
crunches x 35 reps
pause supermans x 15 reps
barbarian rear lunges x 20 reps
Sanddune jumps x 12 reps
specific warmup (5 minutes)
Grinder Kord complex set up and practice
strength (4 supersets)
one superset = flys x 10 reps + reverse flys x 10 reps
conditioning/accessory work (2 rounds)
pushups x 10 reps
diamond pushups x 10 reps
barbarian squats x 25 reps
resistance band pull a parts x 100 reps
The Cave 