general warm up (10 minutes)
resistance band diagonal pull a parts x 20/20 reps
resistance band vertical pull a parts x 50 reps
windshield wipers x 30 reps
Adex club inside mills x 20/20 reps
Power Wheel hand walks x 100 feet
specific warm up (5 minutes)
dumbbell rows set up and light reps
strength (20 minutes)
heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps
conditioning/accessory work (2 rounds)
recline rope climb x 5
recline bar rows x 15 reps
The Cave 