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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.