general warm up (10 minutes)
rear bear crawls x 100 feet
side shuffles x 200 feet
rotation push ups x 20 reps
tuck jumps x 15 reps
resistance band Sumo high pulls x 15 reps
specific warm up (5 minutes)
Strongman log “G-to-O.H.” ground-to-overhead lift set up and light reps
strength (20 minutes)
Strongman log “G-to-O.H.” x 5/5/5/5/5 reps
conditioning/accessory work (3 rounds)
heavy kettlebell or Plateau Buster swings x 10 reps
sandbag shouldering x 10/10 reps
The Cave 