general warmup (15 minutes)
Grinder Kord recline rows x 15 reps
pushups x 35 reps
kettlebell cleans x 10/10 reps
kettlebell rack squats x 15 reps
Sanddune jumps x 12 reps
specific warmup (5 minutes)
hand over hand sled pull set up and light practice
strength (6 rounds)
one round = heavy hand over hand sled pulls x 50 feet
conditioning/accessory work (2 rounds)
floor press x 8 reps
axle rows x 8 reps
neutral grip bench press x 8 reps
dumbbell curls x 8 reps
The Cave 