general warm up (10 minutes)
Adex club side cleans x 50 reps
Adex club 2 hand mills x 40 reps
resistance band pause face pulls x 20 reps
recline rope climbs x 5
rear barbarian walking lunges x 100 feet
specific warm up (5 minutes)
Meadows rows set up and light reps
strength (20 minutes)
Meadows rows x 12/12–10/10–8/8–6/6 reps
conditioning/accessory work ( 3 rounds)
straight arm push downs x 10 reps
Grinder Kord reverse flys x 10 reps
The Cave 