general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
jumping jacks x 40 reps
Adex club barbarian pull overs x 30 reps
resistance band suitcase deadlifts x 20 reps
specific warm up (5 minutes)
deadlifts set up and light reps
strength (20 minutes)
deadlifts x 8/8/8/8 reps
conditioning/accessory work (2 rounds)
weighted calf raises x 20 reps
sandbag BTN good mornings x 15 reps
isometric pinch grip hold x max. time
The Cave 