general warm up (10 minutes)
double Adex club front swings x 50 reps
Adex mace grave diggers x 15/15 reps
resistance band archer pulls x 25/25 reps
Adex mace barbarian squats x 20 reps
specific warm up (5 minutes)
Strongman medley set up and light practice
strength (3 rounds)
1 round of Strongman medley =
tire flip x 5 reps + keg power press x 5 reps + log lift x 5 reps + weighted dips x 5 reps
conditioning/accessory work (2 rounds)
sandbag shouldering x 10/10 reps
weighted push ups x 10 reps
The Cave 