general warmup (15 minutes)
dumbbell star complex x 1
weighted situps x 10 reps
strict pullups x 8 reps
mad monkey jumps x 100 feet
isometric neutral grip pull x max effort x 3 reps
specific warmup (5 minutes)
sled push/frame carry set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet
condtioning/accessory work (2 rounds)
weighted pushups x 8 reps
heavy swings x 12 reps
The Cave 