general warmup (15 minutes)
resistance band pull a parts x 100 reps
resistance band archer pulls x 20/20 reps
overhead tire carry x 100 feet
rear rock ball roll x 50 feet
front rock ball roll x 50 feet
specific warmup (5 minutes)
bear hug keg squats set up andlight practice
strength (20 minutes)
bear hug keg squats x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
Grinder Kord flys x 15 reps
The Cave 