general warm up (10 minutes)
rear bear crawls x 100 feet
side shuffles x 200 feet
hollow rocks x 15 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (5 rounds)
high/low sled sprints x 100 feet
conditioning/accessory work (2 rounds)
1 hand farmers walk x 150 feet
Neuro grip push ups x 12 reps
dead stop lateral step ups x 10/10 reps
The Cave 