general warm up (15 minutes)
push ups x 20 reps
pull a parts x 75 reps
Sanddune power steps x 50 reps
Sanddune jumps x 15 reps
specific warm up (5 minutes)
isometric pulls set up and light practice
strength (5 sets)
max. effort isometric pulls x 3 reps
conditioning/accessory work (2 rounds)
sandbag good mornings x 15 reps
weighted sit ups x 10 reps
The Cave 