general warm up (10 minutes)
barbarian rear lunges x 10/10 reps
tin mans x 100 feet
recline rope climbs x 5
specific warm up (5 minutes)
weight plate rows set up and light practice
strength (5 rounds)
heavy weight plate rows x 3 reps x 5 sets
conditioning/accessory work (2 rounds)
seated resistance pause rows x 10 reps
recline bar rows x 10 reps
weighted push ups x 10 reps
