general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell high pulls x 10/10 reps
barbarian lateral lunges x 20 reps
leg lifts x 25 reps
specific warm up (5 minutes)
strict barbell press set up and light practice
strength (
strict barbell press x 3 reps x 5 sets
conditioning/accessory work (1 round)
dumbbell pull overs x 10 reps
Neuro grip push ups x 10 reps
wrist roller x 10 reps
The Cave 