general warm up (10 minutes)
Americanas x 50 reps
resistance band diagonal pull a parts x 25/25 reps
rotation push ups x 20 reps
recline bar rows x 15 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps
conditioning/accessory work (3 rounds )
weighted push ups x 10 reps
weighted dips x 5 reps
