general warm up (10 minutes)
Americanas x 50 reps
Adex mace grave diggers x 15/15 reps
Zercher sand bag cleans x 10 reps
strict pull ups x 10 reps
specific warm up (5 minutes)
lateral keg loading/sandbag shouldering set up and light reps
strength (3 rounds)
lateral keg loading x 10/10 reps followed immediately by
sandbag shouldering x 10/10 reps
conditioning/accessory work (3 rounds)
clamp curls x 15 reps
tricep push downs x 10 reps
The Cave 