general warm up (10 minutes)
Sanddune finger tip hand walks x 50 reps
Sanddune split squats x 10/10 reps
Americanas x 50 reps
Adex club long cycle swipes x 25 reps
rear bear crawls x 100 feet
specific warm up (5 minutes)
rack pulls set up and light reps
strength (20 minutes)
rack pulls x 3/3/3/2/2/2/1/1/1 reps
conditioning/accessory work (2 rounds)
resistance band good mornings x 20 reps
weighted step ups x 20 reps
The Cave 