general warm up (10 minutes)
kettlebell swings x 30 reps
Adex club pull overs x 30 reps
Zercher sandbag squats x 10 reps
Strongman log cleans x 10 reps
specific warm up (5 minutes)
triple tire flip and rear drag** set up and light practice
strength (20 minutes)
triple tire flip and rear drag** x 1/1/1/1
**drag tire backwards to your starting point
conditioning/accessory work (2 rounds)
lateral sledge hammer strikes x 10/10 reps
tire pummeling x 10 reps
The Cave 