general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
windshield wipers x 20 reps
Adex club barbarian squats x 20 reps
specific warm up (5 minutes)
back squat set up and light practice
strength (20 minutes)
back squats x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
resistance band good mornings x 20 reps
dumbbell pull overs x 10 reps
strict pull ups x 5 reps
