general warm up (10 minutes)
Adex club alternating barbarian lunges x 20 reps
Battling Ropes x 100 waves
Adex mace 360’s x 30 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
thick bar Pendlay rows set up and light reps
strength (20 minutes)
thick bar Pendlay rows x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Fat Gripz recline bar rows x 10 reps
recline rope climbs x 5
after both rounds are done do “Captains of Crush” Grippers to failure
The Cave 