general warm up (10 minutes)
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 20 reps
recline rope climb x 5
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 12/10/8/6/4 reps
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
Adex club outside mills x 15/15 reps
