general warm up (10 minutes)
double club front swings x 50 reps
mountain climbers x 100 reps
leg lifts x 25 reps
specific warm up (5 minutes)
close grip grappler rows 7 Strongman log push press set up and light practice
strength (4 rounds)
one round=close grip grappler rows x 8 reps + Strongman log push press x 4 reps
conditioning/accessory work (2 rounds)
wide grip recline bar rows x 8 reps
seated rope pull ups x 4 reps
weighted Sanddune push ups x 8 reps
The Cave 