general warm up (10 minutes)
resistance band suitcase deadlifts x 20 reps
medicine ball isometric crush x max effort x 3
Sanddune jumps x 10 reps
recline rope climbs x 5
specific warm up (5 minutes)
stone loading set up and light practice
strength (20 minutes)
stone loading** x 3-3-3-3-3 reps
**Note: substitute a keg if no stone is available
conditioning/accessory work (2 rounds )
Grinder Kord reverse flys x 15 reps
pause dumbbell bat wing rows x 10 reps
The Cave 