general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
resistance band “palms up” pull a parts x 50 reps
tin mans x 100 feet
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
floor press set up and light practice
strength (20 minutes)
floor press 5 reps x 5 sets
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
Neuro Grip push ups x 10 reps
wrist roller x 10 reps
The Cave 