general warmup (15 minutes)
kettlebell walking swings x 100 feet
traveling broad jumps x 100 feet
kettlebell seated twists x 20 reps
strict pullups x 8 reps
dislocates x 10 reps
specific warmup (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
barbell good mornings x 12 reps
weighted sit ups x 10 reps
double dumbbell squat cleans x 8 reps
The Cave 