general warm up (10 minutes)
double club side swings x 30 reps
dumbbell hang power snatches x 10/10 reps
Power Wheel roll outs x 10 reps
alternating kettlebell swings x 30 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10 reps x 3 sets
conditioning/accessory work (2 rounds)
resistance band wood choppers x 10/10 reps
resistance band paddling x 20/20 reps