general warm up (15 minutes)
weight plate overhead carry x 100 feet
sandbag shouldering x 12/12 reps
Zercher sandbag squats x 15 reps
resistance band baseball swings x 15/15 reps
specific warm up (5 minutes)
muti-directional sled pulls set up and lightpractice
strength (2 rounds)
one round = pull 50 feet in each direction
front, left side lateral, right side lateral, & rear
conditioning/accessory work (2 rounds )
bandido squat jumps x 15 reps
pause supermans x 15 reps
hollow rocks x 15 reps
The Cave 