general warm up (15 minutes)
double club front swings x 75 reps
kettlebell rack carry x 200 feet
bear hug keg squats x 10 reps
recline rope climb x 5 reps
strict pullups x 7 reps
specific warm up (5 minutes)
stone carry/floor press set up and light practice
strength (4 supersets)
one superset = stone carry x 50 feet + floor press x 8 reps
conditioning/accessory work (2 rounds)
weighted pushups x 10 reps
weighted situps x 10 reps
dumbbell rows x 10/10 reps
sandbag good mornings x 10 reps
The Cave 