general warm (10 minutes)
bear crawls x 100 feet
resistance band slow pull a parts x 50 reps
dumbbell hang power snatch x 10/10 reps
Adex club long cycle swipes x 30 reps
specific warm up (5 minutes)
Strongman medley set up and light practice
strength (4 rounds)
Strongman medley=
Log ground to overhead x 5 reps + famers walk x 50 feet
conditioning/accessory work (2 rounds)
Adex club heavy front cleans x 10 reps
Adex mace 10 to 2 x 20 reps
The Cave 