general warm up (15 minutes)
hollow rocks x 20 reps
pause supermans x 15 reps
Zarcher sandbag cleans x 10 reps
strict pull ups x 5 reps
specific warm up (5 minutes)
stone carry set up and practice
strength (4 rounds)
stone carry x 100 feet
conditioning/accessory work (3 rounds)
EZ bar curls x 10 reps
diamond push ups x 10 reps