general warm up (15 minutes)
dumbbell star complex x 1
Grinder Kord recline rows x 15 reps
bandido squats x 20 reps
Power Wheel hand walks x 100 feet
speciific warm up (5 minutes)
barbell pull over press set up and light practice
strength (20 minutes)
barbell pull over press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
double dumbell rows x 12 reps
diamond push ups x 12 reps
weighted side bends x 20 reps
The Cave 