general warm up (10 minutes)
clock push ups x twice around the clock
recline rope climbs x 4
45 to 90 degree leg lifts x 20 reps (Note: I learned these from Eric Guttman, he called them needle lifts)
buddy medicine ball throws x 30 reps
specific warm up (5 minutes)
Strongman complex set up and light practice
strength (3 rounds)
Strongman complex–one round = bear hug keg squats x 10 reps + log “ground to overhead” lift x 5 reps + farmers walk x 100 feet
conditioning/accessory work(2 rounds)
pinch grip isometric plate hold x maximum time
wrist roller x 10
hollow rocks x 15 reps
The Cave 