general warm up (10 minutes)
bear crawls x 100 feet
Adex mace barbarian split squats x 10/10 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
resistance band archer pulls x 25/25 reps
specific warm up (5 minutes)
dip/strict pull up superset practice
strength (5 supersets)
one superset = dips x 7 reps + strict pull ups x 5 reps
conditioning/accessory work (3 rounds)
Sanddune sprints x 30 seconds
Sanddune push ups (on fists) x 10 reps
The Cave 