general warm up (10 minutes)

Sanddune power steps x 100 reps

rotation push ups x 25 reps

resistance band suitcase deadlifts x 20 reps

tuck jumps x 10 reps

specific warmup (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 5/5/5/5/5 reps

Note:  Use P.A.P right before the last set

conditioning/accessory work (2 rounds)

Adex mace barbarian split squats x 10/10 reps

Weighted sit ups x 10 reps





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