general warmup (15 minutes)
kettlebell swings x 30 reps
long cycles x 30 reps
kettlebell figure 8’s to hold x 30 reps
Bulgarian bag 360’s x 15/15 reps
specific warmup (5 minutes)
kettlebell goblet split squats set up and light practice
strength (20 minutes)
kettlebell goblet split squats x 5 reps x 6 sets
conditioning/accessory work (2 rounds)
weighted situps x 10 reps
diamond pushups x 15 reps
weighted step ups x 20
The Cave 