general warm up (15 minutes)
dumbbell star complex x 1
leg lifts x 25 reps
1 legged hops x 100 feet
pause supermans x 15 reps
tin mans x 100 feet
specific warm up (5 minutes)
keg medley set up and light practice
strength (3 rounds)
one round=keg carry x 100 feet + keg power presses x 7 reps + keg squats x 5 reps
conditioning/accessory work (2 rounds)
log ground to overhead lifts x 10 reps
Neuro grip push ups x 10 reps
The Cave 