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

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