general warm up (10 minutes)
rotation push ups x 20 reps
windshield wipers x 20 reps
rear bear crawls x 100 feet
flutter kicks x 100 reps
specific warm up (5 minutes)
Grinder Kord complex practice
strength (4 rounds)
Grinder Kord complex >>>
1 round = 10 reps each of flys/reverse flys/curls/tricep extension
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
L sit x max. hold time x 1/1/1
The Cave 