general warm up (10 minutes)
kettlebell suitcase swings x 30 reps
Adex club front clean & squat x 20 reps
recline rope climbs x 3
isometric close grip pull x max effort x 1/1/1
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (20 minutes)
sled push x 50 feet followed immediately by farmers walk x 50 feet
x 1/1/1/1
conditioning/accessory work (3 rounds)
Adex club crucifix squats x 10 reps
dumbbell pull overs x 10 reps
The Cave 