general warm up (10 minutes)
Americanas x 30/30 reps
Adex mace gravediggers x 15/15 reps
resistance band archer pulls x 30/30 reps
walking lunges x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)
lateral sled pulls set up and light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
straight arm push downs x 15 reps
Bulgarian split squats x 10/10 reps
The Cave 