general warm up (10 minutes)
Battling Ropes x 100 waves
Sanddune power steps x 100 reps
Adex club side cleans & lateral pull overs x 15/15 reps
specific warm up (5 minutes)
sled push set up and light work
strength (20 minutes)
Sled push x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds )
dumbbell calf raises x 20 reps
weighted push ups x 10 reps
sledge hammer strikes x 20 reps
The Cave 