general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band blast offs x 20 reps
leg lifts x 25 reps
specific warmup (5 minutes)
high/low sled sprints set up and practice
strength (20 minutes)
high/low sled sprints x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
Adex mace alternating rear barbarian lunges x 20 reps
hanging Iron Boot knee raises x 15 reps
side plank x max. time each side
The Cave 