general warmup (15 minutes)
pushups x 30 reps
tin mans x 100 feet
side shuffles x 200 feet
traveling broad jumps x 100 feet
Zercher sandbag cleans x 15 reps
specific warmup (5 minutes)
back squat set up and light practice
to find a weight you can do 10 reps with
strength (20 minutes)
one cluster set = {back squats x 5 reps + rest x 15 seconds} x 5
conditioning/accessory work (2 rounds)
resistance band good mornings x 20 reps
weighted calf raises x 20 reps
The Cave 