general warm up (10 minutes)
push ups x 25 reps
recline rope climbs x 5
leg lifts x 25
Adex mace 360’s x 30 reps
mountain climbers x 50 reps
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 1/1/1/1/1
conditioning/accessory work (2 rounds)
barbell shrugs x 20 reps
weighted calf raises x 20 reps
weighted sit ups x 10 reps
The Cave 