general warm up (10 minutes)
clock push ups x once around the clock
rotation push ups x 20 reps
barbarian walking lunges x 100 feet
resistance band pull a parts x 50 reps
specific warm up (5 minutes)
Meadows rows set up and light practice
strength (20 minutes)
Meadows rows x 7/7-7/7-7/7-7/7 reps
conditioning/accessory work (2 rounds)
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
Note: after 2 rounds are complete do wrist roller x max reps x 1/1/1/1
The Cave 