general warm up (15 minutes)
resistance band pull a parts x 30/30 reps
seated pause resistance band rows x 15 reps
Bulgarian bag 360’s x 15/15 reps
sandbag Zercher cleans x 15 reps
specific warm up (5 minutes)
farmers walk set up and light practice
strength (4 rounds)
one round = farmers walk x 150 feet
conditioning/accessory work (2 rounds)
heavy dumbbell rows x 5/5 reps
weighted push ups x 10 reps
weighted sit ups x 10 reps
recline rope climb x 5
The Cave 