Rock workout (done with the Lanier Aquatic Swim Team)

Find an appropriately heavy rock based on your conditioning.

4 Rounds of:

Ground to Overhead with rock X 12

Under hand rock toss 10 yards - run and toss back X 12 (get full hip extension and stand straight up. Start with rock between your legs, set your back, bend knees and let it fly).

Run 300 yards with your rock