general warmup (15 minutes)
sandbag shouldering x 20 reps
sandbag Zercher squats x 20 reps
keg power press x 5 reps
Atlas stone lift x 3 reps
specific warmup (5 minutes)
hand-over-hand sled pull/seated machine chest press/concrete slab carry/weighted pushups set up and light practice
strength (4 rounds)
one round = hand-over-hand sled pull x 50 feet + seated machine chest press x 8 reps + concrete slab carry x 50 feet + weighted pushups x 8 reps
conditioning/accessory work (2 rounds)
resisted tire twists x 20 reps
heavy dumbbell rows x 5/5 reps
grave diggers x 12/12 reps
The Cave 