general warm up (10 minutes)
Battling Ropes side winders x 50 reps
kettlebell swings x 40 reps
Battling Ropes roll overs x 30 reps
sandbag shouldering x 10/10 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 3/3 reps x 7 sets
conditioning/accessory work (2 rounds)
barbarian pull overs x 20 reps
Grinder Kord reverse flys x 15 reps
The Cave 