general warmup (15 minutes)
rear bear crawls x 50 feet
bear crawls x 50 feet
jumping jacks x 50 reps
clock pushups x once around the clock
specific warmup (5 minutes)
Zercher sandbag squats set up and light practice
strength (20 minutes)
Zercher sandbag squats x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
dumbbell pull overs x 12 reps
Grinder Kord reverse flys x 10 reps
strict pullups x 5 reps
The Cave 