general warm up (10 minutes)
resistance band baseball swings x 25/25 reps
Grinder Kord flys x 15 reps
Sanddune jumps x 10 reps
dumbbell deadlifts x 15 reps
specific warm up (I5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 8/8 reps x 4 sets
conditioning/accessory work (1 round)
Meadows rows x 10/10 reps
grappler twists x 20 reps
weighted sit ups x 10 reps
