general warmup (15 minutes)
Sanddune squats x 12 reps
kettlebell cleans x 10/10 reps
seated resistance band pause rows x 10 reps
1 hand farmer’s walk x 200 feet
1 legged hops x 100 feet
specific warmup (5 minutes)
weight plate stack rows set up and light ractice
strength (20 minutes)
heavy weight plate stack rows x 5 reps x 5 sets
conditioning/accessory work (1 round)
weighted situps x 10 reps
Meadows rows x 8/8 reps
gravity-breakers x 4 reps
wrist rollers x 10 reps
The Cave 