general warm up (10 minutes)
Battling Ropes x 100 double waves
Sanddune split squats x 12/12 reps
jumping jacks x 60 reps
side shuffles x 200 feet
specific warm up (5 minutes)
strict pull ups / dumbbell curls set up and light practice
strength (4 rounds)
one superset = strict pull ups x 4 reps + dumbbell curls x 8 reps
conditioning/accessory work (1 round)
alternating sandbag shouldering x 30 reps
Zercher sandbag carry x 150 feet
wrist roller x 10 reps
The Cave 