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

 

 

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