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

 

 

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