general warmup (15 minutes)
flutter kicks x 150 reps
rotation pushups x 20 reps
side shuffles x 200 feet
resistance band sumo deadlifts x 20 reps
specific warmup (5 minutes)
lateral sled pulls set up and light practice
strength (4 rounds)
lateral sled pulls x 100 feet
conditioning/accessory work (1 round)
dumbbell pull overs x 15 reps
side plank x 45 seconds each side
The Cave 