general warm up (15 minutes)
resistance band pull a parts x 100 reps
dive bomber push ups x 10 reps
flutter kicks x 150 reps
specific warm up ( 5 minutes)
sled push set up and light practice
strength (5 rounds)
heavy sled push x 100 feet
conditioning/accessory work (1 round)
recline rope climbs x 5
Piranha press x 10 reps
heavy dumbbell rows x 5/5 reps
Grinder Kord curls x 15 reps
The Cave 