general warm up (10 minutes)
push ups x 20 reps
medicine ball chest passes x 10 reps
Adex mace barbarian split squats x 10/10 reps
resistance band archer pulls x 25/25 reps
specific warm up (10 minutes)
sled push/famers walk set up and light practice
strength (20 minutes)
sled push x 50 feet + farmers walk x 50 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
one hand farmers walk x 200 feet
weighted sit ups x 10 reps
seated resistance band rows x 10 reps
The Cave 