general warm up (10 minutes)
resistance band pull a parts x 50 reps
resistance band diagonal pull a parts x 50 reps
Adex arc (or club) 2 hand mills x 30 reps
dips x 10 reps
specific warm up (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2/2/2/2/2/2/2 reps
Note: use P.A.P. right before the last set
conditioning/accessory work (2 rounds)
Neuro-Grip push ups x 10 reps
recline bar rows x 15 reps
The Cave 