general warm up (10 minutes)
rear bear crawls x 100 feet
tin mans x 100 feet
traveling broad jumps x 100 feet
specific warm up (5 minutes)
keg squats set up and light practice
strength (20 minutes)
keg squats x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
Grinder Kord flys x 15 reps
pause supermans x 15 reps