general warmup (15 minutes)
weight plate orbits x 12/12 reps
weight plate strict front raises x 15 reps
pullups x 10 reps
bear crawls x 100 feet
Power Wheel rollouts x 10 reps
Atlas stone lifts x 4 reps
specific warmup (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
resistance band pull a parts x 50 reps
The Cave 