general warm up (10 minutes)
Grinder Kord recline rows x 20 reps
Grinder Kord push ups x 20 reps
Adex club long cycles x 30 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3 reps
conditioning/accessory work (3 rounds)
double chain curls x 10 reps
weight stack push downs x 10 reps
The Cave 