general warmup (15 minutes)
pushups x 35 reps
situps x 25 reps
strict pullups x 10 reps
side shuffles x 200 feet
1 legged hops x 100 feet
specific warmup (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
sandbag good mornings x 20 reps
dead-stop weighted step ups x 10/10 reps
1 legged resistance band hamstring curls x 20/20 reps
The Cave 