general warm up (15 minutes)
2 hand front swings x 50 reps
pushups x 25 reps
strict pull ups x 10 reps
mountain climbers x 100 reps
specific warm up (5 minutes)
pullover press set up and light practice
strength (20 minutes)
pullover press x 7 reps x 4 sets
conditioning/accessory work (3 rounds)
dumbbell rows x 10/10 reps
Grinder Kord reverse flys x 15 reps
The Cave 