general warm up (10 minutes)
resistance band baseball swings 20/20 reps
resistance band pull a parts x 25/25 reps
buddy medicine ball throws x 35 reps
overhead walking lunges x 100 feet
specific warm up (5 minutes)
floor press set up and light practice
strength (20 minutes)
floor press x 8 reps x 4 sets
conditioning/accessory work (3 rounds)
close grip grappler rows x 12 reps
diamond push ups x 15 reps
The Cave 