general warmup (15 minutes)
long cycles x 50 reps
medicine ball throw & sprint x 10
tire flips x 5 reps
barbarian lateral lunges x 20 reps
specific warmup (5 minutes)
circuit set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet + weighted pullups x 3 reps
conditioning/accessory work (1 round)
Sanddune squats x 20 reps
situps x 30 reps
pushups x 40 reps
mountain climbers x 50 reps
The Cave 