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
The Cave 