general warmup (15 minutes)
walking kettlebell front swings x 100 feet
Grinder Kord reverse flys x 15 reps
Grinder Kord flys x 15 reps
strict pullups x 10 reps
resistance band baseball swings x 20/20 reps
Sanddune jumps x 10 reps
specific warmup (5 minutes)
double kettlebell rack squats set up and light practice
strength (20 minutes)
heavy double kettlebell rack squats x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
bat wings flys x 15 reps
Zottman curls x 12 reps
dumbbell pull overs x 10 reps
The Cave 