general warm up (10 minutes)
rear bear crawls x 100 feet
windshield wipers x 20 reps
Adex mace barbarian squats x 15 reps
dislocates x 10 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 8-8-8-8 reps
conditioning/accessory work (
resistance band good mornings x 20 reps
weighted step ups x 20 reps
weighted calf raises x 20 reps
