general warmup (10 minutes)
kettlebell figure 8’s x 30 reps
strict weight plate front raises x 15 reps
Adex club star complex x 1
specific warm up (5 minutes)
rescue complex set up and practice
strength (4 rounds)
one round=rescue dummy carry x 100 feet + weighted pull ups x 5 reps
conditioning/accessory work (2 rounds)
sledge hammer strikes x 20 reps
isometric bear hug keg hold x max time
The Cave 