foam roller/soft tissue work
warm-up
Battling Ropes x 2 minutes
Jump Rope x 2 minutes
Flap Jacks (compliments of New Warrior Training)
x 300 feet
Vertical wall walks x 7
workout
Sled push/farmers walk x 200 feet x 3 rounds
Hand-over-hand tire pulls x 200 feet x 3 rounds
Run x 400 meters
soft tissue/foam roller work/water break x 3 minutes
Chain pull-ups x 3 reps x 5 sets
Bench dips x 20/15/10 reps
Recline rope climbs x 7
soft tissue/foam roller work/stretch as needed
The Cave 