general warm up (10 minutes)

Sanddune push ups x 20 reps

Sanddune squats x 20 reps

resistance band pull a parts x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes )

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 (2 rounds)

1 hand famers walks x 100 feet

weighted sit ups x 10 reps

 

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