general warmup (10 minutes)
Sanddune power steps x 100 reps
Sanddune squats x 15 reps
medicine ball chest passes x 10 reps
Adex mace barbarian rear lunges x 10/10 reps
specific warm up (5 minutes)
sled push/farmers walk set up and practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (1 round)
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
weight stack push downs x 10 reps
The Cave 