general warm up (10 minutes)
suitcase kettlebell swings x 30 reps
Adex club 2 hand side swings x 30 reps
resistance band baseball swings x 20/20 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)
Adex club wood choppers x 15/15 reps
misery crawls x 25 feet
The Cave 