general warm up (10 minutes)
weight plate orbits x 20 reps
push ups x 25 reps
windshield wipers x 20 reps
bend & reach x 20 reps
specific warm up (5 minutes)
strict press + strict Pendlay row set up and light practice
strength (4 supersets)
one superset = strict press x 7 reps + strict Pendlay row x 7 reps
conditioning/accessory work (3 rounds)
weight stack push downs x 10 reps
EZ bar curls x 10 reps
after all 3 rounds are done , then do
Neuro-Grip kneeling plank x max. time x 1/1/1
The Cave 