general warm up (10 minutes)
resistance band diagonal pull a parts x 30/30 reps
barbarian pull overs x 20 reps
bandito squat jumps x 8 rep
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 6 reps x 5 sets
conditioning/accessory (2 rounds)
double dumbbell rows x 12 reps
weighted sit ups x 6 reps
weighted calf raises x 18 reps
The Cave 