general warmup (15 minutes)
sledge hammer strikes x 15/15 reps
tire flips x 7 reps
bear hug keg squats x 7 reps
power skipping x 100 feet
specific warmup (5 minutes)
Atlas stone lift/rear sled pull/floor press set up and light practice
strength (4 rounds)
one round=Atlas stone lift x 3 reps + heavy rear sled pull x 50 feet + floor press x 5 reps
conditioning/accessory work (2 rounds)
grappler bar twists x 20 reps
grappler bar push press x 10 reps
dumbbell curls x 10/10 reps
The Cave 