general warm up (10 minutes)
Battling Ropes x 100 waves
inch worms x 50 feet
tin mans x 100 feet
Adex mace 360’s x 30 reps
specific warm up (5 minutes)
bear hug keg carry set up and light practice
strength (3 rounds)
bear hug keg carry x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
resistance band straight arm push downs x 20 reps
Woodall curls x 10/10 reps
The Cave 