general warmup (15 minutes)
kettlebell front swings x 30 reps
Zercher sandbag cleans x 10 reps
resistance band diagonal pull a parts x 20/20 reps
pause** split squat jumps x 8/8 reps
**3 second pause at the bottom of each rep
specific warmup (5 minutes)
first, find a weight you can do 10 reps with
trap bar deadlift cluster set light practice
strength (7 rounds)
one round=trap bar deadlifts x 5 reps + rest x 15 seconds
conditioning/accessory work (2 rounds)
resistance band 1 legged hamstring curls x 20/20 reps
leg extensions x 15 reps
The Cave 