general warmup (15 minutes)
chimp walks x 100 feet
resistance band pause face pulls x 15 reps
keg power presses x 7 reps
sandbag BTN** push press x 12 reps
seated 2 hand twists x 20 reps
** BTN=behind the neck
specific warmup (5 minutes)
sandbag carry set up and light practice
strength (3 rounds)
200lb sandbag carry x 50 feet
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
1 hand farmers walk x 200 feet
The Cave 