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

 

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