general warm up (10 minutes)
clock push ups x twice around the clock
bear crawls x 100 feet
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
specific warm up (5 minutes)
keg carry set up and practice
strength (20 minutes)
keg carry x 100 feet x 1/1/1/1
conditioning/accessory work (3 rounds)
clamp curls x 10 reps
French press x 10 reps
The Cave 