general warm up (10 minutes)
rotation push ups x 20 reps
partner medicine ball throws x 50 reps
resistance band Sumo high pulls x 15 reps
Zercher squats x 20 reps
specific warm up (5 minutes)
stone carry set up and light practice
strength (20 minutes)
stone carry x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
resistance band good mornings x 20 reps
Grinder Kord reverse flys x 15 reps
The Cave 