general warmup (15 minutes)
kettlebell goblet squats x 15 reps
kettlebell Turkish Getups x 4/4 reps
long cycles x 30 reps
1/2 kneeling alternating flys x 20 reps
specific warmup (5 minutes)
rescue dummy carry/gravity-breakers set up and pactice
strength (4 rounds)
one round = rescue dummy carry x 200 feet + gravity-breakers x 2 reps
conditioning/accessory work (2 rounds)
weighted pushups x 8 reps
weighted situps x 10 reps
wide grip recline bar rows x 12 reps
The Cave 