general warm up (10 minutes)
vertical resistance band pull a parts x 50 reps
resistance band archer pulls x 25/25 reps
double dumbbell cleans x 10 reps
elevated push ups x 15 reps
specific warm up (5 minutes)
Strongman log G-to-OH lift set up and light practice
strength (20 minutes)
Strongman log G-to-OH lift x 5-5-5-5-5 reps
conditioning/accessory work (2 rounds)
heavy 2 hand front cleans x 10 reps
bull whips x 10/10 reps
The Cave 