general warm up (10 minutes)
clock push ups x twice around the clock
push ups x 30 reps
Grinder Kord reverse flys x 15 reps
Adex club mills x 30 reps
specific warm up (5 minutes)
barbell rows set up and light practice
strength (20 minutes)
barbell rows x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
alternating dumbbell rows x 20 reps
Sanddune push ups x 20 reps
The Cave 