general warmup (15 minutes)
1 hand kettlebell swings x 20/20 reps
kettlebell figure 8’s to hold x 30 reps
kettlebell goblet squats x 20 reps
Power Wheel rollouts x 10 reps
specific warmup (5 minutes)
Zercher axle squats set up and light pracice
strength (20 minutes)
Zercher axle squats x 4 reps x 6 sets
conditioning/accessory work (3 rounds)
weight stack push downs x 12 reps
recline rope rows x 5/5 reps
The Cave 