general warm up (10 minutes)
push ups x 25 reps
resistance band archer pulls x 25/25 reps
rear bear crawls x 100 feet
Adex mace split squats x 10/10 reps
Adex club barbarian pull overs x 25 reps
specific warm up (5 minutes)
Strongman medley set up and light practice
strength (4 rounds)
Strongman medley >>>one round = farmers walk x 100 feet + double chain press x 10 reps + sandbag shouldering x 10 reps
conditioning/accessory work (2 rounds )
heavy Adex club front cleans x 5 reps
dumbbell rows x 5/5 reps
weighted sit ups x 10 reps
