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

 

 

 

 

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