general warm up (10 minutes)
rotation push ups x 20 reps
resistance band pull a parts x 100 reps
dislocates x 10 reps
Sanddune squats x 15 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 7-7-7-7 reps
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
sandbag good mornings x 15 reps
weighted step ups x 30 reps