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
