general warmup (15 minutes)
resistance band vertical pull a parts x 35 reps
resistance band archer pulls x 20/20 reps
resistance band baseball swings x 20/20 reps
resistance band pause seated rows x 15 reps
specific warmup (5 minutes)
keg squats set up and light practice
strength (20 minutes)
keg squats x 8 reps x 4 sets
conditioning/accessory work (1 round)
1 hand farmers walk x 200 feet
sandbag shouldering x 12/12 reps
shielded strikes x 24 reps
The Cave 