general warm up (10 minutes)
clock push ups x 3 times around the clock
resistance band archer pulls x 20/20 reps
double Adex club barbarian squats x 15 reps
strict pulls x 10 reps
specific warmup (5 minutes)
thick bar Pendlay rows press set up and practice
strength (20 minutes)
thick bar Pendlay rows x 4 rest pause sets
conditioning/accessory work (3 rounds)
Grinder Kord chain push ups x 10 reps
dumbbell pull overs x 10 reps
The Cave 