general warm up (10 minutes)
vertical pull a parts x 50 reps
Power Wheel rollouts x 10 reps
kettlebell V press x 10 reps
resistance band tricep push downs x 20 reps
specific warm up (5 minutes)
strict chain press set up and light practice
strength (20 minutes)
strict chain press x 7 reps x 5 sets
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
strict pull ups x 5 reps
The Cave 