general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
resistance band “palms up” pull a part x 50 reps
elevated push ups x 15 reps
rear bear crawls x 100 feet
specific warm up (5 minutes)
chain press set up and light practice
strength (20 minutes)
chain press x 5/5 reps x 5 sets
conditioning/accessory work (2 rounds)
chain curls x 10 reps
weight stack push downs x 10 reps
wrist roller x 10 reps
The Cave 