general warm up (10 minutes)
rear bear crawls x 100 feet
winshield wipers x 20 reps
double Adex club long cycles x 20 reps
resistance band deadlifts x 15 reps
specific warm up (5 minutes)
clean shrug pulls set up and light practice
strength (20 minutes)
clean shrug pulls x 5-5-5-5-5 reps
conditioning/accessory work (
nightmares x 10 reps
weighted sit ups x 10 reps
pause seated resistance band rows x 10 reps
The Cave 