general warm up (10 minutes)
mountain climbers x 100 reps
jumping jacks x 50 reps
chimp walks x 100 feet
medicine ball isometric crush hold x 1/11/
specific warm up (5 minutes)
keg complex = bear hug squats x 5 reps +shouldering x 5/5 reps + power presses x 5 reps
strength (20 minutes)
keg complex x 3 rounds
conditioning/accessory work (2rounds)
Adex club 1/2 kneeling lateral pull overs x 10/10 reps
Adex arc seated 360’s x 30 reps
The Cave 