general warm up (10 minutes)
Adex club inside mills x 20/20
Adex club outside mills x 20/20 reps
tuck jumps x 10 reps
sandbag shouldering x 10/10 reps
resistance sumo high pulls x 20 reps
specific warm up (5 minutes)
tire flips and lateral keg loading set up and light practice
strength (4 rounds)
tire flips x 5
lateral keg loading x 10 reps
conditioning/accessory work (2 rounds)
sledge hammer strikes x 30 reps
elevated front plank x max hold time (Note–on your elbows)
The Cave 