general warm (10 minutes)
push ups x 25 reps
Battling ropes side winders x 50 reps
Battling ropes roll overs x 50 reps
recline rope climbs x 5 reps
specific warm up (5 minutes)
Thick bar Pendlay rows set up and practice
strength (20 minutes)
Thick bar Pendlay rows x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
Grinder Kord reverse flys x 15 reps
The Cave 