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)

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