general warmup (10 minutes)
resistance archer pulls x 20/20 reps
resistance band paddling x 20/20 reps
Power Wheel hand walks x 100 feet
steel grip ball pull ups x 5 reps
specific warm up (5 minutes)
rescue dummy complex set up and practice
strength (4 rounds)
one round of rescue dummy complex =
shoulder and carry x 50 feet + rear drag x 50 feet
conditioning/accessory work (2 rounds)
Neuro Grip pushups x 10 reps
keg clean and press x 5 reps
45 to 90 degree leg lifts x 25 reps
The Cave 