general warm up (10 minutes)
rotation push ups x 20 reps
resistance band pull a parts x 100 reps
Zercher sandbag cleans x 10 reps
recline rope climbs x 5 reps
specific warm up (5 minutes)
hand over hand sled pulls set up and light practice
strength (20 minutes)
hand over hand sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Russian kettlebell flys x 5/5 reps
dumbbell pull overs x 10 reps
The Cave 