general warm up (15 minutes)
dumbbell star complex x 1
recline rope climbs x 5
kettlebell figure 8’s to hold x 25 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
Cave Strong medley set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet + axle cleans x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)
long cycles x 30 reps
360’s x 30 reps
The Cave 