general warmup (15 minutes)
sandbag shouldering x 12/12 reps
Bulgarian bag 360’s x 15/15 reps
kettlebell swing, toss, & catch x 20 reps
inch worms x 50 feet
specific warmup (5 minutes)
Zercher sandbag squats set up and light practice
strength (20 minutes)
Zercher sandbag squats x 8 reps x 4 sets
conditioning/accessory work (1 round)
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
Neuro-Grip psuhups x 10 reps
wrist roller x 10 reps
The Cave 