General warm up (10 minutes)
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
Adex club side strikes x 10/10 reps
sandbag shouldering x 10/10 reps
specific warm up (5 minutes)
rescue dummy carry/drag set up and practice
strength (20 minutes)
rescue dummy carry/drag x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
weighted push ups x 10 reps
strict pull ups x 5 reps
isometric medicine ball crush x max. effort
