general warm up (10 minutes)
resistance band pull a parts x 100 reps
mountain climbers x 100 reps
Adex mace grave diggers x 15/15 reps
specific warm up (5 minutes)
cavestrong medley set up and light practice
strength (3 rounds)
one round of cavestrong medley=overhead log lift x 5 reps + weighted dips x 5 reps + tire flip x 5 reps + bear hug keg squats x 5 reps
conditioning/accessory work (2 rounds)
heavy Adex club 2 hand front cleans x 7 reps
neutral grip recline bar rows x 7 reps
weighted sit ups x 7 reps
The Cave 