general warmup (10 minutes)
double Adex club front swings x 35 reps
resistance band Sumo deadlifts x 15 reps
sandbag good mornings x 20 reps
specific warm up (5 minutes)
deadlifts set up and practice
strength (20 minutes)
deadlifts x 2/2/2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
Heavy swings x 10 reps
weighted side bends x 20 reps
weighted step ups x 20 reps
The Cave 