general warm up (10 minutes)
Sanddune hand walks x 50 reps (on fists)
Zercher sandbag cleans x 10 reps
Adex club halos x 15/15 reps
Adex arc (short mace) kneeling 360’s 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)
weighted step ups x 20 reps
weighted calf raises x 20 reps
The Cave 