general warmup (15 minutes)
clock push ups x once around the clock
flutter kicks x 150 reps
side shuffles x 200 feet
Sanddune jumps x 10 reps
recline rope climbs x 5 reps
specific warmup (5 minutes)
hand over hand sled pull set up and light practice
strength (5 rounds)
one round = standing H-O-H sled pull x 50 feet = seated H-O-H sled pull x 50 feet
conditioning/accessory work (2 rounds)
weighted Grinder Kord pushups x 8 reps
dips x 8 reps
side planks x 60 seconds each side
The Cave 