general warmup (15 minutes)
resistance band pull a parts x 100 reps
resistance band pause 1 hand face pulls x 12/12 reps
traveling broad jumps x 50 feet
rear bear crawls x 50 feet
specifc warmup (5 minutes)
Zercher sandbag split squats set up and light practice
strength (20 minutes)
Zercher sandbag split squats x 8/8 reps x 4 sets
conditioning/accessory work (2 rounds)
dumbbell pullovers x 12 reps
diamond pushups x 15 reps
45 to 90 degree leg lifts x 20 reps
The Cave 