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
