general warmup (15 minutes)
overhead tire carry x 100 feet
Zercher sandbag lateral lunges x 20 reps
tire throw x 7 reps
inch worms x 50 feet
recline rope climbs x 5 reps
specific warmup (5 minutes)
sled push/frame carry set up and light practice
strength (3 rounds)
one round = heavy sled push x 50 feet + heavy frame carry x 50 feet
conditioning/accessory work (2 rounds)
resistance band Sumo deadlifts x 15 reps
resisyance band pull a parts x 50 reps
The Cave 