general warm up (10 minutes)
Sanddune push ups x 20 reps
sandbag shouldering x 10/10 reps
Adex club 2 hand front cleans x 15 reps
Adex mace alternating rear barbarian lunges x 30 reps
specific warm up (5 minutes)
stone set up and short practice
strength (20 minutes)
stone carry x 100 feet x 1/1/1/1
conditioning/accessory work (3 rounds)
EZ bar curls x 10 reps
dumbbell pull overs x 10 reps
wrist roller x 3
The Cave 