general warm up (15 minutes)
rotation pushups x 20 reps
resistance band archer pulls x 25/25 reps
barbarian lateral lunges x 20 reps
Power Wheel hand walk x 100 feet
specific warm up (5 minutes)
frame carry set up and light practice
strength (20 minutes)
frame carry x 100 feet x 4 rounds
conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 15 reps
clock pushups x once around the clock
resistance band pull a parts x 50 reps
