general warm up (15 minutes)
resistance band archer pulls x 20/20 reps
resistance band baseball swings x 20/20 rep
sandbag shouldering x 20 reps
overhead weight plate carry x 100 feet
specific warm up (5 minutes)
dumbbell Ahrens press set up and light practice
strength (20 minutes)
dumbbell Ahrens x 12-10-8-6 reps
conditioning/accessory work (2 rounds)
heavy dumbbell rows x 7/7 reps
dumbbell pull overs x 12 reps
weighted dips x 7 reps
The Cave 