general warmup (15 minutes)
Power Wheel rollouts x 12 reps
strict pullups x 10 reps
buddy medicine ball throws x 20 reps
kettlebell Turkish getups x 3/3 reps
specific warmup (5 minutes)
resuce dummy shouldering/log clean & push jerk set up and light practice
strength ( 4 rounds)
one round = rescue dummy shouldering 3/3 reps + log clean & push jerk x 5 reps
conditioning/accessory work (1 round)
sledge hammer strikes x 30 reps
seated chest press x 12 reps
weighted situps x 10 reps
The Cave 