general warm up (10 minutes)
Battling ropes x 100 double waves
resistance pull a parts x 100 reps
Bulgarian bag x 15/15 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
sled/slider set up and light practice
strength (4 rounds)
one round=rear sled sprint x 100 feet + mace sliders x 10/10 reps
conditioning/accessory work (2 rounds)
barbarian pull overs x 20 reps
heavy bag (roundhouse kicks) x 10/10 reps
The Cave 