general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club 2 hand front swings x 25 reps

Sanddune power steps x 100 reps

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (10 minutes)

tap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

1 arm farmers walks x 200 feet





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