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

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