general warmup (15 minutes)
rear bear crawls x 100 feet
sandbag shouldering x 12/12 reps
Zercher sandbag cleans x 10 reps
bear hug keg squats x 8 reps
specific warmup (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2 reps x 6 sets
note: use P.A.P before the last set
conditioning/accessory work (2 rounds)
hollow rocks x 20 reps
nightmares x 15 reps
The Cave 