general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
resistance band baseball swings x 20/20 reps
resistance band suitcase deadlifts x 20 reps
specific warm up (5 minutes)
Pendlay rows set up and light practice
strength (20 minutes)
Pendlay rows x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
sandbag good mornings x 15 reps
stone carry x 100 feet
The Cave 