general warm up (10 minutes)
kettlebell figure 8’s to hold x 30 reps
chimp walks x 100 feet
sledge hammer strikes x 30 reps
specific warm up (5 minutes)
dumbbell rows set up and light practice
strength (20 minutes)
heavy dumbbell rows x 3/3 reps x 8 sets
conditioning/accessory work (2 rounds)
diamond push ups x 15 reps
dumbbell pull overs x 10 reps
