general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band diagonal pull a parts x 25/25 reps
Adex mace barbarian split squats x 10/10 reps
resistance band suitcase deadlifts x 20 reps
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts 7/7/7/7 reps
conditioning/accessory work (2 rounds)
dumbbell deadlifts x 15 reps
1-arm farmers walk x 100 feet
after 2 rounds are done, do this
Iron Mind gripper x max reps x 1/1/1/1
The Cave 