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

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