general warmup (15 minutes)
kettlebell figure 8’s to hold x 25 reps
resistance band vertical pull a parts x 35 reps
resistance band 1 hand pause face pulls x 10/10 reps
medicine ball chest pass x 10 reps
sledge strikes x 12/12 reps
specific warmup (5 minutes)
dumbbell push press set up and light practice
strength (20 minutes)
dumbbell push press x 5/5 reps x 5 sets
conditioning/accessory work (3 rounds)
strict pullups x 5 rep
recline rope climbs x 3
The Cave 