general warm up (10 minutes)
Adex club side cleans & lateral pull overs x15/15 reps
Adex club barbarian split squats x 10/10reps
elevated push ups x 15 reps
windshield wipers x 20 reps
specific warm up (5 minutes)
sled push set up and light reps
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
weighted lock out push ups x 5 reps
dumbbell rows x 5/5 reps
Zercher sandbag squats x 10 reps
The Cave 