general warmup (15 minutes)
sledge hammer strikes x 15/15 reps
grave diggers x 15/15 reps
overhead tire carry x 100 feet
lateral tire throws x 100 feet
rotation pushups x 20 reps
specific warmup (5 minutes)
set up and light practrice
strength (4 rounds)
one round = keg carry x 100 feet + log clean & push press x 5 reps + axle deadlifts x 5 reps + rescue dummy shouldering x 5 reps
conditioning/accessory work (2 rounds)
close grip grappler rows x 10 reps
nightmares x 10 reps
Mississippi shrugs x 10 reps
The Cave 