general warm up (15 minutes)
Sanddune power steps x 50 reps
Sanddune push ups x 10 reps
Sanddune split squats x 10/10 reps
inch worms x 50 feet
specific warm up (5 minutes)
sled push/frame carry set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet
conditioning/accessory work (1 round)
nightmares x 15 reps
Zercher sandbag squats x 15 reps
dumbbell pull overs x 15 reps
The Cave 