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

 

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