general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
kettlebell swings x 30 rep
Power Wheel roll outs x 10 reps
dumbbell deadlifts x 15 reps
specific warm up (5 minutes)
deadlift set up and light practice
strength (20 minutes)
deadlifts x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
nightmares x 10 reps
hollow rocks x 15 reps
weighted step ups x 20 reps
