general warm up (10 minutes)
2 hand side swings x 30 reps (with Adex club)
mountain climbers x 100 reps
dumbbell high pulls x 10/10 reps
Sanddune jumps x 15 reps
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 3 rest pause sets
conditioning/accessory work (1 round)
Mississippi shrugs** (soon to be called Minnesota shrugs in honor of Matt) x 10 reps
**Note–maximum hold time at the top of each rep
sandbag good mornings x 20 reps
heavy swings (with loaded Strongergrip handle) x 10 reps
The Cave 