general warmup (15 minutes)
resistance band pull a parts x 120 reps
resistance band archer pulls x 25/25 reps
long cycles x 40 reps
inch worms x 50 feet
specific warmup (5 minutes)
banded kettlebell squats set up and light practice
strength (20 minutes)
banded kettlebell squats x 8 reps x 4 sets
conditioning/accessorywork (2 rounds)
heavy swings x 12 reps
weighted situps x 12 reps
The Cave 