general warm up (10 minutes)
rear bear crawls x 100 feet
barbarian pull overs x 20 reps
fence jumpers x 20 reps
kettlebell V presses x 10 reps
specific warm up (5 minutes)
rescue dummy shouldering set up and light practice
strength (20 minutes)
rescue dummy shouldering x 3/3 reps x 3 sets
conditioning/accessory work (1 round)
Russian sit up x 1 reps
Russian push up x 1 rep
Zercher sandbag squats x 20 reps
The Cave 