general warm up (10 minutes)
Battling Ropes x 100 double waves
side shuffles x 200 feet
mountain climbers x 50 reps
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (20 minutes)
high/low sled sprints x 100 feet x 1-1-1-1
conditioning/accessory work (2 rounds)
kettlebell V presses x 15 reps
pause supermans x 15 reps
The Cave 