general warm up (10 minutes)
rotation push ups x 20 reps
chimp walks x 50 feet
inch worms x 50 feet
Bulgarian bag 360’s x 12/12 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 4 sets
conditioning/accessory work (2 rounds)
1 hand farmers walk x 100 feet
Grinder Kord curls x 15 reps
Grinder Kord tricep extensions x 15 reps
The Cave 