general warmup (15 minutes)
Sanddune squats x 15 reps
clock pushups x once around the clock
recline rope climbs x 5 reps
traveling broad jumps x 100 feet
side shuffles x 200 feet
specific warmup (5 minutes)
low sled sprint/rescue dummy rear drag set up and light practice
strength (5 rounds)
one round = low sled sprint x 50 feet + rescue dummy rear drag x 50 feet
conditioning/accessory work (2 rounds)
dumbbell hang power snatches x 10/10 reps
double dumbbell rows x 10 reps
The Cave 