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
The Cave 