general warm up (10 minutes)
hollow rocks x 20 reps
mad monkey jumps x 50 feet
chimp walks x 50 feet
1 legged hops x 100 fet
specific warm up (5 minutes)
bench press/farmers walks set up and light practice
strength (4 rounds)
one round = bench press x 7 reps + farmers walk x 150 feet
conditioning/accessory work (1 round)
dumbbell push press x 10/10 reps
sandbag good mornings x 15 reps
weighted sit ups x 10 reps
The Cave 