general warmup (15 minutes)
weight plate orbits x 20 reps
45 to 90 degree leg lifts x 20 reps
kettlebell figure 8’s to hold x 20 reps
bear hug keg squats x 10 reps
traveling broad jumps x 100 feet
specific warmup (5 minutes)
set up and light practice
strength (3 rounds)
one round = floor press x 5 reps + stone lift ladder x 1 + Meadows rows x 5/5 reps
conditioning/accessory work (2 rounds)
trap bar deadlifts x 10 reps
weighted pushups x 10 reps
double dumbbell curls x 10 reps
The Cave 