general warmup (15 minutes)
weight plate orbits x 25 reps
strict weight plate front raises x 12 reps
barbarian split squats x 10/10 reps
Sanddune jumps x 10 reps
tin mans x 100 feet
specific warmup (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 (1 round)
strict pullups x 10 reps
Mississippi Shrugs x 10 reps
Note: 1 rep = isometric hold at the top of a barbell shrug x 10 seconds + rest x 10 seconds. Do not set the bar down until all reps are completed
The Cave 