general warm up (10 minutes)
elevated push ups x 20 reps
jumping jacks x 50 reps
inch worms x 50 feet
leg lifts x 20 reps
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (3 rounds)
one round = sled push x 100 feet + famers walk 100 feet
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
kettlebell helicopters x 20 reps
Neuro-grip plank x max. hold time x 1
The Cave 