general warmup (15 minutes)
sandbag shouldering x 12/12 reps
Bulgarian bag 360’s x 15/15 reps
resistance bandito squat jumps x 10 reps
inch worms x 50 feet
specific warmup (5 minutes)
thick rope rows set up and light practice
strength (20 minutes)
heavy thick rope rows x 3 reps x 8 set
conditioning/accessory work (1 round)
Neuro Grip pushups x 7 reps
1 hand farmers walk x 200 feet
isometric bear hug keg hold x 45 seconds
The Cave 