general warmup (15 minutes)
resistance band pull a parts x 125 reps
Neuro Grip pushups x 10 reps
keg squats x 10 reps
alternating sandbag shouldering x 20 reps
resistance band suitcase deadlifts x 20 reps (note: put a 45 lb bumper plate over the band)
specific warmup (5 minutes) set up and light practice
strength (4 rounds)
one round = rescue dummy shouldering x 3/3 reps + heavy wheel barrow push x 50 feet + concrete slab carry x 50 feet + heavy tappers x 5/5 reps
conditioning/accessory work (2 rounds)
Strongman log push press x 5 reps
heavy swings x 10 reps (minimum weight is 100lb)
kettlebell rack squats x 15 reps
The Cave 