general warmup (15 minutes)
barbarian walking lunges x 50 feet
barbarian rear walking lunges x 50 feet
Power Wheel rollouts x 12 reps
resistance band pull a parts x 75 reps
Sanddune pushups x 15 reps
specific warmup (5 minutes)
sled power press set up and light practice
strength (4 rounds)
sled power press x 100 feet
conditioning/accessory work (2 rounds)
dumbbell bench press x 10 reps
weight stack tricep push downs x 8 reps
strict pullups x 6 reps
Note: after both rounds are done do wrist roller x 10 reps
The Cave 