general warmup (15 minutes)
sandbag shouldering x 10/10 reps
barbarian lateral lunges x 20 reps
45 to 90 degree leg lifts x 20 reps
dumbbell hang power snatches x 8/8 reps
specific warmup (5 minutes)
rear sled pulls set up and light practice
strength (5 rounds)
one round = rear sled pull x 50 feet + front sled pull x 50 feet
conditioning/accessory work (1 round)
side plank x 60 seconds each side
kettlebell Turkish getup x 3/3 reps
The Cave 