general warm up (10 minutes)
resistance band archer pulls x 30/30 reps
alternating diagonal pull a parts x 30
Adex arc 360’s x 40 reps
recline bar rows x 15 reps
specific warm up (5 minutes)
strict dumbbell rows set up and light practice
strength (20 minutes)
strict dumbbell rows x 4/4-4/4-4/4-4/4-4/4-4/4 reps
conditioning/accessory work (2 rounds)
Woodall curls x 10/10 reps
weight stack push downs x 10 reps
The Cave 