general warmup (15 minutes)
resistance band pull a parts x 100 reps
floor press x 12 reps
supine helicopters x 15/15 reps
double club front raise lunges x 100 feet
specific warmup (5 minutes)
frame carry set up and light practice
strength (5 rounds)
heavy frame carry x 50 feet
conditioning/accessory work (1 round)
standing kettlebell Russian flys x 5 reps
leg extensions x 15 reps
resistance band 1 legged hamstring curls x 20/20 reps
weighted situps x 10 reps
The Cave 