general warm up (10 minutes)
Sanddune power steps x 75 reps
Sanddune fist push ups x 15 reps
tin mans x 100 feet
tuck jumps x 15 reps
med ball chest passes x 10 reps
specific warm up (5 minutes)
high/low sled sprint set up and light practice
strength (20 minutes)
high/low sled sprint x 100 feet x 1/1/1/1/1
conditioning/accessory work (3 rounds)
Weighted sit ups x 10 reps
double dumbbell row x 10 reps
The Cave 