general warm up (10 minutes)
clock push ups x twice around the clock
rotation walking lunges x 100 feet
resistance band archer pulls x 25/25 reps
specific warm up (5 minutes)
Grinder Kord complex set up and practice
strength (4 rounds)
1 round of the Grinder Kord complex=
10 reps each of push ups, recline rows, flys, reverse flys
conditioning/accessory work (1 round)
barbarian squats x 20 reps
2 hand halos x 20 reps
front plank x maximum time
wrist roller x maximum reps x 1/1/1
The Cave 