general warm up (10 minutes)
Battling Ropes x 100 double waves
bear crawls x 100 feet
1 legged hops x 100 feet
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (20 minutes)
strict barbell press x 7-7-7-7 reps
conditioning/accessory work (3 rounds)
Grinder Kord chain push ups x 10 reps
EZ bar curls x 10 reps
The Cave 