general warmup (15 minutes)
flutter kicks x 150 reps
kettlebell figure 8’s to hold x 40 reps
side straddles x 200 feet
chimp walks x 100 feet
specific warmup (5 minutes)
set up and light practice
strength (4 rounds)
heavy hand-over-hand sled pulls x 100 feet
conditioning/accessory work (2 rounds)
floor presses x 12 reps
sandbag getups x 4/4 reps
The Cave 
I’ll definitely visit this blog again, thank you 🙂