general warm up (10 minutes)
weight plate orbits x 20 reps
strict weight plate front raises x 15 reps
kettlebell suitcase swings x 30 reps
resistance band pull aparts x 100 reps
specific warm up (10 minutes)
Pendlay rows set up and light reps
strength (20 minutes)
Pendlay rows x 8/8/8/8 reps
conditioning/accessory work (1 round)
close grip floor press x 8/6/4 reps
dumbbell pull overs x 8/6/4 reps
Grinder Kord reverse flys x 16/12/8 reps
The Cave 