general warm up (10 minutes)
rear walking lunges x 100 feet
rotation push ups x 20 reps
tin mans x 100 feet
Adex club 2 hand mills x 30 reps
specific warm up (5 minutes)
Strongman log ground-to-overhead set up and light reps
strength (20 minutes)
Strongman log ground-to-overhead x 3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
dips x 10 reps
strict pull ups x 5 reps
The Cave 