general warm up (10 minutes)
bear crawls x 100 feet
double tire jumps x 4
bench jumps x 5 reps
(Note: jump over the bench)
resistance band seated rows x 10 reps
kettlebell high pulls x 10/10 reps
specific warm up (5 minutes)
barbell rows set up and light practice
strength (20 minutes)
heavy barbell rows x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Mississippi shrugs x 10 reps
push ups x max. reps
The Cave 