general warm up (15 minutes)
rotation push ups x 20 reps
dumbbell deadlifts x 15 reps
windshield wiper squats x 20 reps
Sanddune power steps x 50 reps
specific warm up (5 minutes)
hand-over-hand sled pulls set up and light practice
strength (4 rounds)
hand-over-hand sled pulls x 100 feet
conditioning/accessory work (2 rounds)
dumbbell bench press x 10 reps
hollow rocks x 15 reps
The Cave 