general warm up (10 minutes)
elevated push ups x 15 reps
resistance pull a parts x 100 reps
seated pause resistance band rows x 10 reps
sandbag shouldering x 10/10 reps
specific warm up (5 minutes)
concrete slab carry set up and practice
strength (20 minutes)
concrete slab carry x 50 feet x 1-1-1-1
conditioning/accessory work (3 rounds)
standing tire twists x 10 reps
dumbbell pull overs x 10 reps
