general warm up (15 minutes)
mountain climbers x 50 reps
flutter kicks x 100 reps
jumping jacks x 50 reps
sit ups x 25 reps
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (4 rounds)
high/low sled sprints x 100 feet
conditioning/accessory work (2 rounds)
heavy swings x 10 reps
weighed step ups x 20 reps
resistance band hamstring curls x 30 reps
The Cave 