general warm up (10 minutes)
Adex club 2 hand front swings x 30 reps
Adex club 2 hand side swings x 15/15 reps
push ups x 30 reps
jumping jacks x 50 reps
mountain climbers x 50 reps
specific warm up (5 minutes)
Strongman medley >>log “ground-to-overhead”/keg carry/weight plate row set up and light practice
strength (3 rounds)
Strongman medley round =
log “ground-to-overhead” x 3
+ heavy weight plate rows x 5 reps
+ keg carry x 100 feet
conditioning/accessory work (2 rounds )
dumbbell push press x 5/5 reps
Zercher sandbag cleans x 10 reps
Adex arc** front cleans x 10 reps
**short mace (substitute Adex club as needed)
The Cave 