GENERAL WARM UP (15 MINUTES)
Bear crawls x 100 feet
Chimp walks x 50 feet
Sanddune jumps x 10 reps
Inch worms x 50 feet
Resistance band diagonal pull a parts x 25/25 reps
SPECIFIC WARM UP (5 MINUTES)
Set up and light practice
STRENGTH (3 rounds)
One round = triple tire flip & rear drag x 2 reps + Strongman log lift x 5 reps + weighted dips x 5 reps + bench press x 5 reps
CONDITIONING/ACCESSORY WORK (1 round)
2 hand side swings x 40 reps
Grinder Kord reverse flys x 15 reps
Mississippi shrugs x 10 reps (one rep = isometric hold at the top x 10 seconds + rest x 10 seconds)
The Cave 