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

 

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