WOD: "Keg Stand? What a Waste of a Good Keg?!"

I went on Craigslist here in Tucson and found a perfectly good keg at a yard sale for $25. I stopped by the local Ace hardware and purchased a 2-inch rubber cap that had a hose clamp attached. When I got home I followed the directions in this Sanke Diassembly Video to remove the valve.

Once the valve was out I filled the keg with sand to a total weight of 100 lbs. The great thing about training with an odd object like a keg is that as you lift it the sand shifts. As you clean the keg up the challenge comes from the moving weight of that shifting sand. This progression ends up involving a lot of core muscles to control the weight. We added in a keg clean to push press into today's workout.

Dumbbell Workout:
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Diamond Pushups
Triceps Dumbbell Kickbacks
Overhead Dumbbell Triceps Press

"Keg Stand? What a Waste of a Good Keg?!"(Three sets of each exercise, maximum of six repetitions per set).
Heavy Barbell Shoulder Press
Heavy Barbell Shoulder Shrugs
Barbell Triceps Face Breakers
Keg Push Press

Have a Great Day!!