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

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