general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
resistance band pause face pulls x 20 reps
medicine ball chest passes x 10 reps
specific warm up (5 minutes)
superset set up and light practice
strength (4 supersets)
one superset = JM press x 8 reps + close grip grappler rows x 8 reps
conditioning/accessory work (1 round)
lateral sledge hammer strikes x 10/10 reps
keg power press x 10 reps
Zottman curls x 10 reps
The Cave 