general warmup (15 minutes)
Grinder Kord recline rows x 15 reps
Grinder Kord flys x 15 reps
overhead weight plate carry x 100 feet
weight plate strict front raises x 12 reps
specific warmup (5 minutes)
lateral keg loading/keg squats set up and light practice
strength (4 rounds)
one round = lateral keg loading x 5/5 reps + bear hug keg squats x 5 reps
conditioning/accessory work (2 rounds)
Gama casts x 20 reps
Atomic pushups x 10 reps
recline rope climbs x 5
The Cave 