general warm up (10 minutes)
mountain climbers x 100 reps
kettlebell suitcase swings x 30 reps
resistance band Sumo deadlifts x 15 reps
push ups x 20 reps
specific warm up (10 minutes)
reverse band deadlifts set up and light practice
strength (20 minutes)
reverse band deadlifts x 2/2/2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
resistance band good mornings x 20 reps
dumbbell deadlift x 10 reps
after both rounds are completed, then do
pinch grip weight plate holds for maximum time x 1
The Cave 