general warm up (10 minutes)
Adex club star complex x 1
sandbag shouldering x 10/10 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
stone carry set up and practice
strength (20 minutes)
stone carry x 100 feet x 1-1-1-1
conditioning/accessory work (2 rounds)
recline rope climbs x 5
dumbbell pull overs x 10 reps
The Cave 