general warm up (10 minutes)
mountain climbers x 100 reps
windshield wipers x 20 reps
side shuffles x 200 feet
specific warm up (5 minutes)
concrete slab carry set up and light reps
strength (20 minutes)
concrete slab carry x 100 feet x 4 rounds
conditioning/accessory work (2 rounds)
bandido squats x 20 reps
Grinder Kord reverse flys x 15 reps
dumbbell pull overs x 10 reps
weighted push ups x 5 reps
The Cave 