general warmup (15 minutes)
long cycles x 40 reps
pushups x 25 reps
barbarian squats x 20 reps
dumbbell pull overs x 12 reps
dislocates x 10 reps
specific warmup (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
squat cleans x 7 reps
Zercher sandbag squats x 12 reps
The Cave 