general warm up (10 minutes)
side shuffles x 200 feet
inch worms x 50 feet
Adex mace barbarian squats x 15 reps
resistance band Sumo deadlifts x 20 reps
specific warm up (5 minutes)
Sumo deadlifts set up and light practice
strength (20 minutes )
Sumo deadlifts x 10 reps, followed by 4 rest pause sets**
**note–one rest pause set= max. number of reps + 20 seconds rest
conditioning/accessory work (3 rounds)
weighted sit ups x 10 reps
sandbag BTN good mornings x 10 reps
