general warm up (10 minutes)
resistance band archer pulls x 30/30 reps
Adex club barbarian squats x 15 reps (use two clubs)
Power Wheel hand walks x 50 feet
recline rope climb x 3
specific warm up (5 minutes)
grappler close grip rows set up and light reps
strength (20 minutes)
grappler close grip rows x 12/10/8/6 reps
conditioning/accessory work (2 rounds)
seated pause close grip rows x 20
diamond push ups x 15 reps
pinch grip isometric plate hold x maximum time
The Cave 