general warmup (15 minutes)
kettlebell figure 8’s to hold x 30 reps
Power Wheel rollouts x 10 reps
Sanddune jumps x 10 reps
Sanddune pushups x 15 reps
specific warmup (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 8 reps x4 sets
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
pause supermans 15 reps
side plank x 60 seconds
The Cave 