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