general warm up (10 minutes)
resistance band pull a parts x 125 reps
push ups x 25 reps
barbarian squats x 15 reps
specific warmup (5 minutes)
strict dumbbell rows set up and light practice
strength (20 minutes)
strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3-3/3-3/3 reps
Note: use P.A.P. before the last set
conditioning/accessory work (2 rounds)
seated resistance band rows x 10 reps
Neuro-Grip push ups x 10 reps
After completing both rounds then do
wrist roller x maximum reps x 1/1/1
The Cave 