general warm up (10 minutes)
clock push ups x twice around the clock
tin mans x 100 feet
mountain climbers x 100 reps
Adex mace “10-to-2” x 20 reps
specific warm up (5 minutes)
high/low sled sprint set up and light practice
strength (20 minutes)
high/low sled sprint x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
sledge hammer strikes x 15/15 reps
recline bar rows x 15 reps
The Cave 