general warm up (10 minutes)
clock push ups x twice around the clock
Adex mace grave diggers x 15/15 reps
recline rope climbs x 5
Adex club mills x 30 reps
specific warm up (5 minutes)
hand over hand sled pulls set up and light practice
strength (20 minutes)
hand over hand sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
kettlebell pull overs with isometric leg lift x 10 reps
elevated push ups x 15 reps
weighted step ups x 20 reps
The Cave 