general warm up (15 minutes)
resistance band baseball swings x 15/15 reps
resistance band pause face pulls x 25 reps
Power Wheel roll outs x 12 reps
medicine ball chest passes x 10 reps
specific warm up (5 minutes)
stone** loading set up and light practice
**Note: substitute as needed
strength (20 minutes)
stone loading x 3 reps x 5 sets
conditioning/accessory work (1 round)
dumbbell rows x 12/12 reps
sandbag good mornings x 15 reps
resistance band pull a parts x 100 reps
wrist rollers x 10 reps
The Cave 