general warm up (10 minutes)
weight plate orbits x 30 reps
weight plate strict front raises x 15 reps
dumbbell pull overs x 15 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
rack pull set up and light reps
strength (20 minutes)
heavy rack pulls x 2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
seated pause resistance band rows x 20 reps
wide grip recline bar rows x 10 reps
The Cave 