general warm up (10 minutes)
resistance band pull a parts x 100 reps
resistance band archer pulls x 25/25 reps
double Adex club front swings x 50 reps
resistance band suitcase deadlifts x 20 reps
specific warmup (5 minutes)
deadlifts set up and light practice
strength (20 minutes)
deadlifts x 3/3/3/3/3/3/3 reps
Note: Use P.A.P right before last set
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
sandbag BTN good mornings x 20 reps
The Cave 