general warm up (10 minutes)
resistance band pull a parts x 75 reps
kettlebell goblet squats x 20 reps
kettlebell suitcase swings x 30 reps
resistance band Sumo high pulls x 15 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10-10/10-10/10 reps
conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 15 reps
double club front cleans x 15 reps
The Cave 