general warm up (15 minutes)
recline rope climbs x 3 reps
Sanddune plyo push ups x 12 reps
Sanddune power steps x 50 reps
1 legged hops x 100 feet
mountain climbers x 100 reps
specific warm up (5 minutes)
high/low sled sprint set up and light practice
strength (20 minutes)
high/low sled sprint x 100 feet x 5 rounds
conditioning/accessory work (2 rounds)
sandbag good mornings x 15 reps
piranha press x 10 reps
The Cave 