general warm up (10 minutes)
Battling Ropes x 100 double waves
Adex club outside mills x 20/20 reps
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
Grinder Kord complex set up and light practice
strength (4 rounds)
Grinder Kord complex
one round=flys/reverse flys/curls/tricep extensions x 10 reps each
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
Adex club wood choppers x 10/10 reps
The Cave 