general warm up (10 minutes)
mountain climbers x 100 reps
tin mans x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)
resistance band suitcase deadlifts x 20 reps
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 8-8-8-8 reps
conditioning/accessory work (2 rounds)
strict pull ups x 8
1 arm farmers walks x 100 feet
