general warm up (15 minutes)
jumping jacks x 50 reps
mountain climbers x 100 reps
kettlebell cleans x 12/12 reps
kettlebell goblet squats x 20 reps
specific warm up (5 minutes)
CrossCore recline rows set up and light practice
strength (20 minutes)
CrossCore recline rows x 5 reps x 4 sets
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
Fat Gripz dumbbell rows x 10/10 reps
The Cave 