general warmup (10 minutes)
resistance band pull a parts x 100 reps
bear crawls x 100 feet
Adex club 2 hand side cleans x 30 reps
specific warm up (5 minutes)
dumbbell rows set up and practice
strength (20 minutes)
heavy dumbbell rows x 4/4-4/4-4/4-4/4-4/4 reps
conditioning/accessory work (2 rounds)
push ups x 30 rows
bat wing bench rows x 15 reps
The Cave 