general warmup (15 minutes)
resistance band pause face pulls x 20 reps
Power Wheel rollouts x 10 reps
pause supermans x 15 reps
Sandune jumps x 10 reps
specific warmup (5 minutes)
back squats setup and light practice
strength (20 minutes)
back squats x 20 reps (Note: this is an unbroken set, do not rack the bar until you get all 20)
conditioning/accessory work (2 rounds)
kettlebell Turkish getups x 3/3 reps
resistance band hamstring curls x 20/20 reps
leg extensions x 15 reps
The Cave 