general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
double kettlebell cleans x 15 reps
resistance band Sumo high pulls x 15 reps
leg lifts x 20 reps
specific warm up (5 minutes)
stone loading set up and practice
strength (20 minutes)
stone** loading x 3-3-3-3-3 reps
**Note: substitute a keg as needed
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
dumbbell rows x 10/10 reps
The Cave 