general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
clock push ups x twice around the clock
kettlebell swings x 30 reps
dumbbell deadlifts x 15 reps
specific warm up (5 minutes)
Strongman log “G to O H” lift set up and light practice
strength (20 minutes)
Strongman log “G to O H” lift x 4 reps x 4 sets
conditioning/accessory work (2 rounds)
dumbbell clean & power jerk x 7/7 reps
dumbbell pull overs x 10 reps
The Cave 