general warm up (10 minutes)
inch worms x 50 feet
misery crawls x 50 feet
dumbbell push press x 10/10 reps
Battling Ropes roll overs x 25 reps
specific warm up (5 minutes)
forward sled pulls set up and light practice
strength (20 minutes)
forward sled pulls x 100 feet x 4 rounds
conditioning/accessory work (3 rounds)
resistance band hamstring curls x 20 reps
side planks x max. time each side
The Cave 