general warm up (10 minutes)
Sanddune power steps x 100 reps
jumping jacks x 40 reps
elevated push ups x 20 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
heavy sled push x 50 feet x 1-1-1-1-1
conditioning/accessory work (2 rounds)
Adex club Ahrens press x 10 reps
neutral grip bar rows x 10 reps
front plank x max. time
The Cave 