general warm up (10 minutes)
sandbag shouldering x 10/10 reps
Bulgarian bag 360’s x 15/15 reps
rotation walking lunges x 50 feet
Sanddune jumps x 12 reps
specific warm up (5 minutes)
Zercher sandbag squats set up and light practice
strength (20 minutes)
Zercher sandbag squats x 20/15/10/5 reps
conditioning/accessory work (2 rounds)
grave digger rear lunges x 10/10 reps
kettlebell rack walk x 100 feet
The Cave 