general warmup (15 minutes)
inch worms x 50 feet
chimp walks x 50 feet
tin mans x 100 feet
side shuffles x 200 feet
specific warmup (5 minutes)
sled pulls set up and light practice
strength (2 rounds)
one round = rear sled pull x 100 + front sled pull x 100 feet + left sled pull x 100 feet + right sled pull x 100 feet
conditioning/accessory work (2 rounds)
dead-stop weighted step ups x 10/10 reps
resistance band good mornings x 15 reps
weighted sit ups x 10 reps
The Cave 