general warm up (10 minutes)
Battling Ropes x 100 alternating waves
Battling roll overs x 30 reps
medicine ball throws x 10 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
keg complex set up and light practice
strength (4 rounds)
one round of keg complex=keg squats x 5 reps + keg power presses x 3 reps + keg clean & press x 1 reps
conditioning/accessory work (2 rounds)
lateral keg loading x 7/7 reps
seated Arc 360’s x 30 reps
The Cave 