general warm up (10 minutes)
rotation push ups x 20
windshield wipers x 20
weight plate orbits x 30 reps
Adex club 1 hand halos x 15/15 reps
specific warm up (5 minutes)
keg complex set up and light practice
strength (4 rounds)
one round = keg clean & press x 4 reps + keg bear hug squats x 4 reps
conditioning/accessory work (2 rounds)
keg power press x 8 reps
kettlebell helicopters x 20 reps
The Cave 