general warmup (15 minutes)
weight plate orbits x 15/15 reps
weight plate wood choppers x 10/10 reps
Zercher sandbag split squats x 12/12 reps
45 to 90 degree leg lifts x 20 reps
specific warmup (5 minutes)
front/rear sled pulls x set up and light practice
strength (5 rounds)
one round = front sled pull x 50 feet + rear sled pull x 50 feet
conditioning/accessory work (2 rounds)
weighted step ups x 20 reps
weighted situps x 10 reps
The Cave 