general warm up (10 minutes)
rear bear crawls x 100 feet
side shuffles x 200 feet
Adex mace split squats x 10/10 reps
resistance band suitcase deadlifts x 20 reps
specific warm up (5 minutes)
deadlifts set up and light practice
strength (20 minutes)
deadlifts x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
dumbbell deadlifts x 10 reps
sandbag BTN good mornings x 10 reps
weighted sit ups x 10 reps
The Cave 