general warmup (15 minutes)
resistance band pull a parts x 100 reps
resistance band suitcase deadlifts** x 20 reps
**Note: put the band under a 45lb plate
kettlebell figure 8’s to hold x 20 reps
Sanddune jumps x 10 reps
flutter kicks x 150 reps
Burgener drills
specific warmup (5 minutes)
squat cleans set up and ligh practice
strength (20 minutes)
squat cleans x 5 reps x 5 sets
conditioning/accessory work (1 round)
sandbag good mornings x 20 reps
kettlebell high pulls x 10/10 reps
kettlebell goblet squats x 20 reps
The Cave 