general warmup (15 minutes)
resistance band archer pulls x 20/20 reps
resistance band 1 hand pause pulls x 10/10 reps
barbarian pullovers x 25 reps
45 to 90 degree leg lifts x 20 reps
sandbag shouldering x 12/12 reps
specific warmup (5 minutes)
sandbag Zercher squats set up and light practice
strength (20 minutes)
Sandbag Zercher squats x 10 reps x 4 sets
conditioning/accessory work (2 rounds)
weight stack tricep push downs x 10 reps
offset front pullovers x 10/10 reps
The Cave 