general warm up (15 minutes)
barbarian squat & lunge x 50 feet
recline bar row x 12 reps
clock push ups x once around the clock
sledge hammer strikes x 30 reps
specific warm up (5 minutes)
wheel barrow pushes/keg squats set up and light practice
strength (4 rounds)
one round = wheel barrow push x 50 feet + bear hug keg squats x 5 reps
conditioning/accessory work (2 rounds)
Power Wheel hand walks x 50 feet
Iron Boot squats & knee raises x 20 reps
The Cave 