general warm up (10 minutes)
clock push ups x twice around the clock
windshield wipers x 20 reps
chimp walks x 100 feet
pause super mans x 15 reps
specific warm up (5 minutes)
close grip floor press set up and light practice
strength (20 minutes)
close grip floor press x 7-7-7-7
conditioning/accessory work (2 rounds)
wide grip recline bar rows x 12 reps
Neuro grip push ups x 12 reps
seated L sit pull ups x 4 reps
The Cave 