general warm up (10 minutes)
Americanas x 35 reps
Adex club halos x 15/15 reps
Adex club barbarian pull overs x 25 reps
rear bear crawls x 100 feet
specific warm up (5 minutes)
Pendlay row/sled push set up and light practice
strength (4 rounds)
Pendlay row x 5 reps followed immediately by heavy sled push x 50 feet
conditioning/accessory work (3 rounds)
recline bar rows a 10 reps
weighted dips x 5 reps
The Cave 