general warm up (10 minutes)
Sanddune power steps x 100 reps
kettlebell figure 8’s to hold x 30 reps
seated resistance band rows x 15 reps
specific warm up (5 minutes)
thick rope rows set up and light practice
strength (20 minutes)
thick rope rows x 12-10-8-6 reps
conditioning/accessory work (2 rounds)
weight stack push downs x 10 reps
Zottman curls x 10 reps
The Cave 