general warm up (10 minutes)
resistance band pull a parts x 100 reps
push ups x 30 reps
Hindu squats x 20 reps
Adex club pull overs x 15 reps
specific warm up (5 minutes)
Strongman log ground-to-overhead aka “g-to-o.h.” and rear sled pulls set up and light practice
strength (3 rounds)
Strongman medley = log “g-to-o.h.” x 5 reps + rear sled pulls x 100 feet
conditioning/accessory work (2 rounds)
floor press x 10 reps
weight stack push downs x 10 reps
after two rounds are completed , then do
pinch grip plate holds x max. time x 1/1/1
The Cave 