general warmup (15 minutes)
kettlebell swings x 50 reps
barbarian squats x 20 reps
keg clean & push press x 5 reps
resistance band pull a parts x 100 reps
specific warmup (5 minutes)
set up circuit and light practice
strength (4 rounds)
one round = concrete slab carry x 50 feet + rescue dummy carry x 50 feet + chain bench press x 7 reps + keg shouldering x 5/5 reps
conditioning/accessory work (2 rounds)
heavy swings x 10 reps (minimum weight is 100 lb, scaled for safety as needed)
weighted situps x 10 reps
sandbag Zercher squats x 10 reps
The Cave 