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

 

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