general warm up (10 minutes)

double club side swings x 30 reps

dumbbell hang power snatches x 10/10 reps

Power Wheel roll outs x 10 reps

alternating kettlebell swings x 30 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 3 sets

conditioning/accessory work (2 rounds)

resistance band wood choppers x 10/10 reps

resistance band paddling x 20/20 reps

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