general warm up (10 minutes)
kettlebell figure 8’s x 40 reps
clock push ups x twice around the clock
dumbbell hang power snatch x 10/10 reps
Sanddune power steps x 100 reps
specific warm up (10 minutes)
Strongman complex set up and practice
strength (4 rounds)
Strongman complex>>one round =
double tire flip & rear tire drag + log push press x 5 reps + keg squat x 5 reps
conditioning/accessory work (2 rounds)
Battling Ropes x 50 waves
alternating sandbag shouldering x 20 reps
weighted sit ups x 10 reps
The Cave 