general warm up (10 minutes)
resistance pull a parts x 100 reps
chimp walks x 100 feet
push ups x 25 reps
specific warm up (5 minutes)
super set set up and light practice
strength (3 super sets)
one super set = dumbbell curls x 10 reps + weight stack push downs x 10 reps
conditioning/accessory work (2 rounds)
Russian front raises x 10 reps (note: use an Adex steel club for this)
wrist roller x maximum reps
The Cave 