general warm up (15 minutes)
figure 8’s to hold x 25 reps
2 hand front swing x 40 reps
Bulgarian bag x 15/15 reps
jumping jacks x 30 reps
specific warm up (5 minutes)
sled pulls/sandbag shouldering set up and light practice
strength (4 rounds)
one round=sled pull x 100 feet + sandbag shouldering x 10/10 reps
conditioning.accessory work (2 rounds)
sit ups x 25 reps
push ups x 25 reps
The Cave 