general warm up (10 minutes)
Americanas x 50 reps
rear bear crawls x 100 feet
barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
dumbbell pull overs set up and light practice
strength (20 minutes)
dumbbell pull overs x 8-8-8-8 reps
conditioning/accessory work (2 rounds)
heavy club 2 hand front cleans x 8 reps
Grinder Kord Atomic push ups x 8 reps
The Cave 