general warmup (15 minutes)
clock pushups x once around the clock
situps x 30 reps
high/low sled push x 200 feet
Zercher sandbag cleans x 10 reps
specific warmup (5 minutes)
isometric pull/deadlift set up and practice
strength (4 rounds)
one round = isometric pulls x 2 reps + deadlifts x 4 reps
conditioning/accessory work (2 rounds)
1 hand farmers walk x 200 feet
resistance band good mornings x 20 reps
recline bar rows x 15 reps
Neuro-Grip pushups x 8 reps
The Cave 