general warmup (15 minutes)
flutter kicks x 150 reps
pause supermans x 15 reps
clock pushups x once around the clock
Iron Boot squat & knee raises x 20 reps
specific warmup (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)
strict pullups x 8 reps
dips x 8 reps
Note: after two rounds, finish with wrist roller x 8 reps
The Cave 