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

 

 

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