general warmup (15 minutes)
overhead weight plate carry x 100 feet
weight plate orbits x 10/10 reps
weight plate strict front raises x 15 reps
Sanddune power steps x 50 reps
specific warmup (5 minutes)
Hi/Lo sled sprint/pullup set up and light practice
strength (4 rounds)
one round= Hi/Lo sled sprint x 100 feet + strict pullups x 5 reps
conditioning/accessory work (2 rounds)
recline rope rows x 5/5 reps
weight stack push downs x 10 reps
The Cave 