general warm up (10 minutes)
mountain climbers x 100 feet
recline rope climbs x 5
drop, rock, & push x 10 reps (learned this from New Warrior Training)
alternating Adex mace barbarian lunges x 20 reps
Adex club 2 hand mills x 30 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)
lockout sit ups x 10 reps
isometric keg hold x max. hold time
The Cave 