general warmup (15 minutes)
1 legged leg lifts x 12/12 reps
medicine ball throw & sprint x 10 reps
pause supermans x 15 reps
specific warmup (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading 12/12 reps x 3 sets
conditioning/accessory work (1 round)
dips x 10 reps
sledge hammer strikes x 15/15 reps
hanging knee raises x 15 reps
The Cave 