general warm up (15 minutes)
rotation push ups x 25 reps
strict pull ups x 10 reps
Zercher sandbag cleans x 10 reps
rear bear crawls x 100 feet
sit ups x 25 reps
specific warm up (5 minutes)
grappler rows/Z press set up and light practice
strength (4 supersets)
one superset = grappler rows x 7 reps + Z press x 7 reps
conditioning/accessory work (2 rounds)
lateral barbarian lunges x 8/8 reps
standing 1 hand Russian flys x 4/4 reps
The Cave 