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

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