general warm up (10 minutes)
resistance band diagonal pull a parts 30/30 reps
resistance band “palms-up” pull a parts x 30 reps
kettlebell figure 8’s to hold x 25 reps
barbarian split squats x 12/12 reps
specific warm up (5 minutes)
floor press set up and light practice
strength (20 minutes)
floor presses x 4 reps x 6 sets
conditioning/accessory work(2 rounds)
Power Wheel roll outs x 12 reps
tri-set tricep complex x 4
recline bar rows x 12 reps
wrist roller x 12 reps
The Cave 