general warm up (10 minutes)
weight plate orbits x 20 reps
strict weight plate front raises x 15 reps
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
Adex mace grave diggers x 15/15 reps
specific warm up (5 minutes)
thick bar Pendlay rows set up and light reps
strength (20 minutes)
thick bar Pendlay rows x 5/5/5/5/5 reps
conditioning/accessory work (3 rounds)
dumbbell rows x 10/10 reps
dumbbell pull overs x 10 reps
The Cave 