general warm up (10 minutes)
kettlebell figure 8’s x 40 reps
kettlebell suitcase swings x 30 reps
resistance band suitcase deadlifts x 20 reps
Adex mace 360’s x 50 reps
specific warm up (5 minutes)
trap bar deadlifts set up and light reps
strength (20 minutes)
trap bar deadlifts x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
resistance band good mornings x 15 reps
hanging knee raises x 10 reps
weighted sit ups x 5 reps
The Cave 