general warmup (15 minutes)
kettlebell figure 8’s to hold x 25 reps
resistance band archer pulls x 20/20 reps
long cycles x 30 reps
Sanddune power steps x 50 reps
specific warmup (5 minutes)
Russian* squats/Russian* pushups practice
strength (3 rounds)
one round = Russian* squat x 1 rep + Russian* pushup x 1 rep
*Isotonic
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
double kettlebell rack carry x 100 feet
The Cave 