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
