general warm up (15 minutes)
overhead weight plate carry x 100 feet
mountain climbers x 100 reps
sit ups x 25 reps
weight plate wood choppers x 15/15 reps
broad jumps x 100 feet
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
sandbag good mornings x 15 reps
weighted step ups x 20 reps
resistance band hamstring curls x 30 reps
The Cave 