general warm up (10 minutes)
Battling Ropes x 100 double waves
double dumbbell cleans x 10 reps
resistance band diagonal pull a parts x 25/25 reps
one-legged hops x 100 feet
specific warm up (5 minutes)
chain rack pulls set up and light practice (note: pulled from below the knees)
strength (20 minutes)
chain rack pulls x 2 reps x 6 sets
conditioning/accessory work (1 round)
dumbbell rows x 10/10 reps
Zercher sandbag squats x 12 reps
stone carry x 100 feet
The Cave 