general warm up (10 minutes)
alternating leg lifts x 30 reps
sandbag Zercher cleans x 10 reps
barbarian walking lunges x 100 feet
side straddles x 200 feet
specific warm up (5 minutes)
sled push set up and light practice
strength (3 rounds)
sled push x 150 feet
conditioning/accessory work (2 rounds)
weighted push ups x 8 reps
recline bar rows x 12 reps
sandbag good mornings x 16 reps
The Cave 