general warm up (10 minutes)

Sanddune power steps x 75 reps

windshield wipers x 20 reps

barbarian split squats x 12/12 reps

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)

resistance band hamstring curls x 25 reps

hollow rocks x 20 reps

strict pull ups x 7 reps

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