general warmup (15 minutes)
dumbbell star complex x 2
kettlebell figure 8’s to hold x 20 reps
recline rope climb x 5 reps
diamond pushups x 10 reps
sandbag Zercher squats x 15 reps
specific warmup (5 minutes)
Strongman axle floor press/rows set up and light practice
strength (5 supersets)
one superset = Strongman axle floor press x 5 reps + rows x 5 reps
conditioning/accessory work (2 rounds)
steel grip ball pullups x 4 reps
1 hand farmers walks x 100 feet
wrist roller x 6 reps
The Cave 