general warm up (10 minutes)
clock push ups x 3 times around the clock
rear walking lunges x 100 feet
leg lifts x 25 reps
jumping jacks x 50 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)
Ahrens press x 10 reps
seated Adex arc 360’s x 30 reps
overhead tire throws x 100 feet
The Cave 