general warm up (10 minutes)
Adex club side cleans x 30 reps
Adex club front clean/squat/pull over x 20 reps
resistance band archer pulls x 30/30 reps
medicine ball chest passes x 10 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
weighted push ups x 10 reps
dumbbell pull overs x 10 reps
kettlebell goblet squats x 10 reps
The Cave 