general warm up (15 minutes)
bear crawls x 100 feet
tin mans x 100 feet
kettlebell figure 8’s to hold x 30 reps
weight plate orbits x 20 reps
weight plate strict front raises x 15 reps
specific warm up (5 minutes)
circuit set up and light practice
close grip isometric pulls (max. effort) x 4 reps
strength (2 rounds each of A & B)
circuit A: one round = close grip grappler rows x 8 reps + Viking push press x 8 reps + keg squats x 8 reps
circuit B: one round = heavy wheel barrow push x 50 feet + weighted dips x 5 reps + weighted push ups x 7 reps + weighted sit ups x 7 reps
NOTE: If we have enough people we will add some improvised log drills also
conditioning/accessory work (1 round)
200lb sandbag carry x 50 feet
tire pummeling x 20 reps
horizontal sledge hammer strikes x 10/10 reps
weighted push ups x 10 reps
The Cave 