general warm up (15 minutes)
rotation push ups x 20 reps
Sanddune power steps x 50 reps
Sanddune plyo push ups x 10 reps
sit ups x 25 reps
specific warm up (5 minutes)
Pendlay rows set up and light practice
strength (3 rounds)
Pendlay rows x 3 rest pause mini sets
conditioning/accessory work (3 rounds)
Grinder Kord reverse flys x 12 reps
pause supermans x 15 rep
The Cave 