general warmup (15 minutes)
kettlebell figure 8’s to hold x 20 reps
kettlebell goblet split squats x 10/10 reps
sandbag shouldering x 12/12 reps
Zercher sandbag rear walking lunges x 50 feet
fingertip pushups x 10 reps
specific warmup (5 minutes)
Z press set up and light practice
strength (20 minutes)
Z press x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
recline bar rows x 12 reps
Eagle Loop pullups x 6 reps
The Cave 