general warmup (15 minutes)
kettlebell figure 8’s to hold x 40 reps
resistance band baseball swings x 20/20 reps
jumping jacks x 50 reps
mace paddling x 20/20 reps
specific warmup (5 minutes)
frame carry set up and light practice
strength (5 rounds)
heavy frame carry x 50 feet
conditioning/accessory work (2 rounds)
axle rows x 8 reps
1 hand dumbbell shrugs x 15 /15 reps
wrist roller x 10 reps
The Cave 