general warm up (10 minutes)
rear bear crawls x 100 feet
Sanddune jumps x 15 reps
clock push ups x twice around the clock
specific warm up (5 minutes)
rescue dummy shouldering set up and light practice
strength (20 minutes)
rescue dummy shouldering x 5 reps x 5 sets
conditioning/accessory work (3 rounds)
strict pull ups x 5 reps
bear hug keg squats x 5 reps
The Cave 