general warm (10 minutes)

Sanddune power steps x 100 reps

Sanddune jumps x 10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

Strongman log Viper press set up and practice

strength (20 minutes)

 Strongman log Viper press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

bottoms up kettlebell carry x 100 feet

Russian kettlebell flys x 5/5 reps

Zottman curls x 10 reps

 

 

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