general warm up (15 minutes)
resistance band vertical pull a parts x 50 reps
resistance band “palms up” pull a parts x 50 reps
Power Wheel hand walks x 100 feet
Pendlay rows x 10 reps
specific warm up (5 minutes)
forward sled pull/stone carry set up and light practice
strength (5 rounds)
one round = heavy forward sled pull x 50 feet + stone carry x 50 feet
conditioning/accessory work (2 rounds)
resistance band hamstring curls x 25 reps
Zercher sandbag rear lunges x 20 reps
The Cave 