general warm up (10 minutes)
Sanddune power steps x 100 reps
rear bear crawls x 100 feet
weighted spilt squats x 10/10 reps
Adex club 2 hand front cleans x 25 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)
resistance band good mornings x 20 reps
weighted step ups x 20 reps
Mississippi shrugs** x 10 reps
**Note–Do an isometric hold at the top of each rep fro 10 seconds
The Cave 