general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band pull a parts x 50 reps
Adex club side cleans x 30 reps
specific warm up (5 minutes)
alternating kettlebell floor press set up and light practice
strength (20 minutes)
alternating kettlebell floor press x 20/18/16/14 reps
conditioning/accessory work (2 round)
rotation push ups x 20 reps
Strongman log rows x 10 reps
The Cave 