general warm up (15 minutes)
weight plate orbits x 20 reps
alternating kettlebell swings x 30 reps
weight plate wood choppers x 10/10 reps
double club front swings x 50 reps
specific warm up (5 minutes)
axle floor press set up and light practice
strength (20 minutes)
axle floor press x 5 reps x 5 sets
conditioning/accessory work (1 round)
dumbbell rows x12/12 reps
JM press x 7 reps
Power Wheel rollouts x 10 reps
wrist roller x 10 reps
The Cave 