general warm up (15 minutes)
bear crawls x 50 feet
chimp walks x 50 feet
dips x 10 reps
strict pull ups x 10 reps
resistance band pull a parts x 75 reps
specific warm up (5 minutes)
Strongman medley set up and light practice
strength (4 rounds)
one round = keg power press x 5 reps + bear hug keg squat x 5 reps + wheel barrow push x 100 feet
conditioning/accessory work (1 round)
alternating dumbbell rows x 20 reps
weighted side bends x 20 reps
weighted calf raises x 20 reps
resistance band hamstring curls x 20/20 reps
The Cave 