general warm up (10 minutes)
rotation push ups x 20 reps
mountain climbers x 75 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
tire throws set up and light practice
strength (5 rounds)
tire throws x 100 feet
conditioning/accessory work (2 rounds)
1/2 kneeling Ahrens presses x 10 reps
Turkish get ups with Adex club x 3/3 reps
The Cave 