general warmup (15 minutes)
jumping jacks x 50 reps
pushups x 25 reps
concrete slab carry x 50 feet
sledge hammer strikes x 15/15 reps
weight plate stack rows x 7 reps
specific warmup (5 minutes)
strength (4 rounds)
one round = Atlas stone lift x 3 reps + front sled pull also carrying the rescue dummy x 50 feet
conditioning/accessory work (2 rounds)
sandbag good mornings x 15 reps
Bulgarian bag 360’s x 12/12 reps
horizontal sledge hammer strikes x 10/10 reps
The Cave 