general warm up (10 minutes)

resistance band pull a parts x 100 reps

seated resistance pause band rows x 15 reps

1 legged hops x 100 feet bear crawls x 100 feet

specific warm up (5 minutes)

Strongman medley–one round = log carry x 50 feet + famers walk x 50 feet + sled push x 50 feet

strength (20 minutes)

Strongman medley x 4 rounds

conditioning/accessory work (2 rounds)

close grip floor press x 8 reps

double dumbbell curls x 10 reps

Sanddune plyo push ups x 12 reps



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