general warmup (15 minutes)
dumbbell star complex x 2
barbarian squats x 20 reps
rotation pushups x 20 reps
dumbbell bench press x 15 reps
1 hand farmers walk x 200 feet
specific warmup (5 minutes)
frame carry set up an light practice
strength (5 rounds)
heavy frame carry x 50 feet
conditioning/accessory work (1 round)
resistance band pull a parts x 100 reps
resistance band archer pulls x 25/25 reps
The Cave 