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

 

 

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