general warm up (10 minutes)
Sanddune push ups x 15 reps
jumping jacks x 50 reps
Adex club front cleans x 10 reps
dumbbell hang power snatch x 10/10 reps
specific warm up (5 minutes)
Strongman log ground-to-overhead lifts set up and light practice
strength (20 minutes)
Strongman log ground-to-overhead lifts x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
AirDyne bike x 10 calories
strict pull ups x 5 reps
dips x 7 reps
The Cave 