general warm up (10 minutes)
AirDyne bike x 10 calories
Sanddune push ups x 15 reps
Sanddune jumps x 10 reps
recline bar rows x 15 reps
specific warm up (5 minutes)
tire flip/log G-to-O.H. lift set up and light practice
strength (4 rounds)
one round = tire flip x 3 reps + log G-to-O.H. lift x 3 reps
conditioning/accessory work (3 rounds)
heavy tappers x 5/5 reps
recline rope climbs x 3
The Cave 