general warm up (10 minutes)
rear bear crawls x 100 feet
tin mans x 100 feet
Adex club long cycles x 30 reps
specific warm up (5 minutes)
farmers walk set up and light practice
strength (20 minutes)
farmers walk x 200 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
recline bar rows x 15 reps
EZ bar curls x 15 reps
wrist roller x max.
The Cave 