general warmup (15 minutes)
mountain climbers x 100 reps
side shuffles x 200 feet
Power Wheel rollouts x 12 reps
barbarian split squats x 10/10 reps
Grinder Kord reverse flys x 15 reps
specific warmup (5 minutes)
lateral sled pulls set up and light practice
strength (6 rounds)
lateral sled pulls x 100 feet
conditioning/accessory work (1 round)
strict pullups x 8 reps
windshield wipers x 25 reps
dumbbell push presses x 10/10 reps
side planks x 60 seconds each side
The Cave 