general warmup (15 minutes)
kettlebell figure 8’s to hold x 30 reps
sandbag shouldering x 12/12 reps
Sanddune plyo pushups x 15 reps
heavy tappers x 5/5 reps
specific warmup (5 minutes)
sled push/frame carry set up and light practice
strength (4 rounds)
one round = heavy sled push x 50 feet + heavy frame carry x 50 feet
conditioning/accessory work (2 rounds)
tire flips x 5 reps
buddy tire twists x 20 reps
buddy tire pummeling x 20 reps
BONUS CHALLENGE: CARRY THE 200 LB “HUMBLER” SANDBAG FOR 100 FEET AND THE COACH PAYS FOR YOUR BBQ TODAY
The Cave 