general warm up (10 minutes)
barbarian squat lunges x 50 feet
double club kneeling flys x 15 reps
sandbag shouldering x 10/10 reps
specific warm up (5 minutes)
sled push + farmers walk set up and light practice
strength (4 rounds)
1 round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (1 round)
Grinder Kord 1 legged squats x 7/7 reps
kettlebell V presses x 15 reps
pause supermans x 15 reps
isometric pinch grip plate hold x max. hold time
The Cave 