general warmup (15 minutes)
jumping jacks x 40 reps
Sanddune split squats x 10/10 reps
pause supermans x 15 reps
Power Wheel rollouts x 12 reps
side shuffles x 200 feet
medicine ball chest passes x 10 reps
specific warmup (5 minutes)
banded kettlebell bench press set up and light practice
strength (20 minutes)
banded kettlebell bench presses x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
tri set tricep complex x 4
double chain curls x 10 reps
The Cave 