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


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