general warm up (15 minutes)
weight plate orbits x 15/15 reps
clock push ups x once around the clock
Grinder Kord recline rows x 15 reps
specific warm up (5 minutes)
barbell rows/DB curls set up and light practice
strength (4 rounds)
one round = barbell rows x 8 reps + double dumbbell curls x 8 reps
conditioning/accessory work (2 rounds)
weight stack push downs x 12 reps
resistance band hammer curls x 12 reps
The Cave 