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

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