general warm up (10 minutes)
resistance band archer pulls x 20/20 reps
diamond push ups x 15 reps
resistance band sumo high pulls x 15 reps
specific warm up (5 minutes)
Sumo deadlifts set up and light practice
strength (20 minutes)
Sumo deadlifts x 4-4-4-4-4-4 reps
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
resistance band good mornings x 20 reps
The Cave 