general warm up (10 minutes)

resistance band pause face pulls x 20 reps

Sanddune push ups (on fists) x 20 reps

Adex club front cleans x 15 reps

Power Wheel rollouts x 10 reps

dumbbell push press x 10 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 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

lock out weighted sit ups x 10 reps

weight stack push downs x 10 reps






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