General warm up (10 minutes)
Resistance band vertical pull a parts x 50 reps
Grinder Kord fly’s x 15 reps
Push ups x 30 reps
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
Condition)accessory work (2 rounds)
Dumbbell rows x 10/10 reps
Adex arc supine helicopters
x 30 reps
The Cave 