general warmup (15 minutes)
recline rope climb x 5 reps
Power Wheel rollouts x 10 reps
Bulgarian bag 360’s x 15/15 reps
traveling broad jumps x 100 feet
specific warmup (5 minutes)
strength (5 supersets)
one superset = pushups x 10 reps + dips x 5 reps
conditioning/accessory work (1 round)
alternating leg lifts x 30 reps
bodyweight squats x 30 reps
situps x 30 reps
The Cave 