general warm up (10 minutes)
Grinder Kord recline rows x 20 reps
Grinder Kord flys x 15 reps
mountain climbers x 100 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
keg loading set up and light practice
strength (20 minutes)
keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)
goblet squats x 15 reps
rsistance band pull a parts x 50 reps
The Cave 