general warm up (10 minutes)
resistance band suitcase deadlifts x 20 reps
Adex club wood choppers x 15/15 reps
Zercher sandbag cleans x 12 reps
recline rope climbs x 5
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 (2 rounds)
1 arm famers walk x 100 feet
resistance band hamstring curls x 15/15 reps
The Cave 