general warm up (10 minutes)
sandbag shouldering x 10/10 reps
Zercher sandbag cleans x 10 reps
sledge hammer strikes x 30 reps
recline rope climb x 5
specific warm up (5 minutes)
keg carry set up and light practice
strength (20 minutes)
keg carry x 100 feet x 1/1/1/1
conditioning/accessory work (3 rounds)
Adex club 2 hand wood choppers x 10/10 reps
Woodall curls x 10/10 reps
medicine ball isometric squeeze x max effort
The Cave 