general warm up (10 minutes)
Adex club front swings x 35 reps
kettlebell figure 8’s x 50 reps
resistance band suitcase deadlifts x 20 reps
neutral grip isometric pull x max. effort x 1/1/1
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
3 inch steel grip ball pull ups x 10 reps
sandbag BTN good mornings x 10 reps
thick bar Pendlay rows x 10 reps
The Cave 