general warm up (10 minutes)
double club front swings x 35 reps
2 hand halo squats x 15 reps
supine helicopters x 15/15 reps
resistance band suitcase deadlifts x 20 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
dumbbell rows x 10/10 reps x 4 sets
conditioning/accessory work (3 rounds)
dive bomber push ups x 10 reps
recline rope climbs x 3
The Cave 