general warm up (10 minutes)
Sanddune power steps x 50 reps
side straddles x 200 feet
dumbbell clean & push press x 10/10 reps
Power Wheel roll outs x 12 reps
specific warm up (5 minutes)
hand-over-hand sled pulls set up and light practice
strength (20 minutes)
hand-over-hand sled pulls x 100 feet x 4 rounds
conditioning/accessory work (2 rounds)
diamond push ups x 15 reps
kettlebell V presses x 12 reps
dumbbell pull overs x 10 reps
The Cave 