general warm up (10 minutes)
double club swing x 25 reps
2 hand front swing x 25 reps
Slider inchworms x 50 feet
specific warm up (5 minutes)
stone carry set up and light practice
strength (4 rounds)
stone* carry x 100 feet
*substitute keg as needed
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
pause bat wing rows x 10 reps
rotation walking lunges with mace x 50 feet
