general warm up (10 minutes)
rotation push ups x 20 reps
Power Wheel roll outs x 10 reps
Adex club 2 hand front cleans x 20 reps
specific warmup (5 minutes)
high/low sled sprint set up and light practice
strength (4 supersets)
high/low sled sprints x 100 feet 1/1/1/1/1
conditioning/accessory work (2 rounds)
double Adex club side cleans x 30 reps
Adex club long cycle lunges x 20 reps
The Cave 