general warm up (15 minutes)
dumbbell star complex x 1
dumbbell deadlifts x 15 reps
dumbbell push press x 8/8 reps
hollow rocks x 20 reps
specific warm up (5 minutes)
Neuro Grip push ups/recline bar rows set up and light practice
strength (4 supersets)
one superset = Neuro Grip push ups x 5 reps + recline bar rows x 8 reps
conditioning/accessory work (2 rounds)
side plank x 60 seconds each side
EZ bar cheat curls x 15 reps
The Cave 