general warm up (10 minutes)
Sanddune fist push ups x 20 reps
Adex club shield casts x 30 reps
jumping jacks x 40 reps
mountain climbers x 50 reps
specific warm up (5 minutes)
farmers walks set up and light practice
strength (20 minutes)
farmers walks x 200 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
seated isometric pull x maximum time (use a heavy resistance band)
chain curls x 10 reps
French press x 10 reps
The Cave 