general warm up (10 minutes)
resistance band diagonal pull a parts x 30/30 reps
Zercher sandbag cleans x 15 reps
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
specific warm up (5 minutes)
set up and light practice
strength (2 rounds)
Russian dumbbell complex**
**note-learned from Louie Simmons’ book
one round = 12 reps each of
alternating press
alternating front raises
Lateral raises
Bent lateral raises
Alternating cross body curls
Judo swing and pull
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
isometric bear hug keg hold x max. time
The Cave 