general warmup (15 minutes)
Power wheel rollouts x 12 reps
chimp walks x 100 feet
tin mans x 100 feet
bandido squat jumps x 12 reps
specific warmup (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2 reps x 7 sets
conditioning/accessory work (1 round)
sandbag good mornings x 15 reps
leg extensions x 15 reps
resistance band hamstring curls x 30 reps
The Cave 