general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

dumbbell star complex x 1

specific warm up (5 minutes)

stone/keg carry set up and light practice

strength (20 minutes)

stone/keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

diamond push ups x 10 reps

medicine ball isometric crush hold x 1

 

 

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