general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
resistance band suitcase deadlifts x 20 reps
kettlebell goblet squats x 10 reps
specific warm up (5 minutes)
trap bar deadlifts set up and light reps
strength (20 minutes)
trap bar deadlifts x 6-6-6-6-6 reps
conditioning/accessory work (1 round)
nightmares x 10 reps
pause bat wing rows x 10 reps
weighted sit ups x 10 reps
pinch grip isometric plate holds x max. time
