general warm up (15 minutes)

rear bear crawls x 50 feet

inch worms x 50 feet

uppercut front lunges x 10/10 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

sled push/sledge hammer strikes set up and light practice

strength (4 rounds)

one round=heavy sled push x 50 feet + sledge hammer strikes x 20 reps

conditioning/accessory work (1 round)

hollow rocks x 20 reps

isometric bear hug keg hold x 90 seconds

side planks x 90 seconds each side

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