general warm up (10 minutes)
resistance band pull a parts x 50 reps
resistance band “palms up” pull a parts x 35 reps
rotation push ups x 20 reps
dumbbell hang power snatch x 10/10 reps
specific warm up (5 minutes)
Strongman complex set up and light practice
strength (4 rounds)
one round of Strongman complex=log G-to-OH lift x 5 reps + stone carry x 100 feet weighted dips x 5 reps
conditioning/accessory work (1 round)
dumbbell pull overs x 10 reps
EZ bar curls x 10 reps
wrist roller x 10 reps
pinch grip plate hold x maximum time
The Cave 