general warmup (15 minutes)
resistance band pull a parts x 120 reps
medicine ball chest pass x 10 reps
strict pullups x 7 reps
double kettlebell rack squats x 10 reps
specific warmup (5 minutes)
set up and light practice
strength (3 rounds)
one round=triple tire flip & rear drag x 1 rep + floor press x 5 reps + Atlas stone lifts x 2 reps
conditioning/accessory work (2 rounds)
recline rope climb x 3 reps
Power Wheel rollouts x 10 reps
wrist roller x 7 reps
The Cave 