general warm up (15 minutes)
resistance band pull a parts x 50 reps
resistance band archer pulls x 25/25 reps
Sanddune jumps x 15 reps
bear crawls x 100 feet
specific warm up (5 minutes)
circuit set up and light practice
cardio ( 16 Tabata rounds)
4 rounds each of :
long cycles
sandbag shouldering
sit ups
push ups
The Cave 