general warm up (10 minutes)
rear bear crawls x 100 feet
kettlebell swings x 50 reps
Adex mace barbarian squats x 15 reps
Adex club inside mills x 15/15 reps
specific warm up (5 minutes)
deadlift set up and light reps
strength (20 minutes)
deadlifts x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
Mississippi shrugs x 10 reps (each rep is held at the top for 10 seconds)
sandbag BTN good mornings x 20 reps
dumbbell calf raises x 20 reps
The Cave 