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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.