general warmup (15 minutes)
resistance band baseball swings x 20/20 reps
kettlebell cleans x 12/12 reps
kettlebell figure 8’s to hold x 30 reps
strict kettlebell press x 7/7 reps
specific warmup (5 minutes)
seated resistance band rows/lat pull down set up and light practice
strength (4 rounds)
one round = seated resistance band rows x 8 reps + lat pull downs x 8 reps
conditioning/accessory work (2 rounds)
bandito squat jumps x 10 reps
barbarian pull overs x 25 reps
The Cave 