general warm up (10 minutes)
Americanas x 50 reps
resistance band archer pulls x 30/30 reps
rotation push ups x 20 reps
hollow rocks x 15 reps
specific warm up (5 minutes)
Power Wheel hand walks set up and short practice
strength (20 minutes)
Power Wheel hand walks x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
Russian kettlebell helicopters x 20 reps
Russian kettlebell flys x 5/5 reps
The Cave 