general warmup (15 minutes)
resistance band pull a parts x 100 reps
resistance band archer pulls x 25/25 reps
Sanddune squats x 15 reps
keg power presses x 10 reps
strict pullups x 8 reps
specific warmup (5 minutes)
concrete slab carry set up and light practice
strength (4 rounds)
concrete slab carry x 100 feet
conditioning/accessory work (2 rounds)
pushups x 25 reps
45 to 90 degree leg lifts x x 20 reps
resistance band good mornings x 15 reps
The Cave 