**
general warm up (10 minutes)
rear walking lunges x 100 feet
resistance band pull a parts x 100 reps
rotation push ups x 20 reps
Adex club pull overs x 30 reps
tuck jumps x 15 reps
specific warm up (5 minutes)
hand over hand sled pulls set up and light practice
strength (20 minutes)
hand over hand sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (1 round)
1 arm Grinder Kord recline rows** x 5/5 reps
**CrossCore-style
recline bar rows x 15 reps
The Cave 