general warm up (15 minutes)
alternating kettlebell swings x 30 reps
overhead weight plate carry x 100 feet
resistance band pause face pulls x 15 reps
resistance band suitcase deadlifts x 20 reps
specific warm up (5 minutes)
wheel barrow push set up and light practice
strength (20 minutes)
wheel barrow push x 150 feet x 4 rounds
conditioning/accessorywork (2 rounds)
weighted dips x 5 reps
recline bar rows x 10 reps
Grinder Kord flys x 15 reps
The Cave 