general warm up (10 minutes)
bear crawls x 100 feet
grave digger rear lunges x 10/10 reps
windshield wipers x 30 reps
1 legged hops x 100 feet
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + famers walk x 50 feet
conditioning/accessory work (2 rounds)
1 hand keg carry x 100 feet
Zercher sandbag cleans x 15 reps
The Cave 