general warmup (15 minutes)
Grinder Kord recline rows x 15 reps
thick rope pullups x 5 reps
Zercher sandbag cleans x 10 reps
Sanddune power steps x 40 reps
specific warmup (5 minutes)
wheel barrow push set up and light practice
strength (20 minutes)
heavy wheel barrow push x 50 feet x 5 rounds
conditioning/accessory work (1 round)
Tate press x 15 reps
Eagle loop pullups x 10 reps
Atomic pushups x 10 reps
resistance band suitcase deadlifts x 20 reps
The Cave 