general warmup (15 minutes)
rotation pushups x 20 reps
Zercher sandbag split squats x 12/12 reps
traveling broad jumps x 100 feet
resistance band diagonal pull a parts x 25/25 reps
dumbbell hang power snatches x 10/10 reps
specific warmup (5 minutes)
sled push set up and light practice
strength (20 minutes)
heavy sled push x 50 feet x 4 sets
conditioning/accessory work (1 round)
resistance band good mornings x 20 reps
resistance band hamstring curls x 30 reps
leg extensions x 15 reps
The Cave 