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

 

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