general warmup (15 minutes)
rear bear crawls x 50 feet
bear crawls x 50 feet
kettlebell press x 10/10 reps
alternating dumbbell curls x 20 reps
pause supermans x 15 reps
specific warmup (5 minutes)
Zercher axle squats set up and light practice
strength (20 minutes)
Zercher axle squats x 3 reps x 8 sets
conditioning/accessory work (1 round)
double kettlebell rack walk x 100 feet
Zottman curls x 10 reps
neutral grip pullups x 10 reps
The Cave 